Behemoth CrossFit, BirthFit Houston – Group Class Primary Hang Clean (1st position + 2nd position) 12 minute of barbell skill work: Hang clean (1st position) + Hang clean (2nd position) *Notes: work the full movement to the best of your ability. Its recommended that you are consistent and feel good with a weight before adding Read more about Friday 01/12/18[…]
Behemoth CrossFit, BirthFit Houston – Group Class Warm-up 2 sets: Lying glute activation (bardia) x 5/side Empty BB RDL x 5 Dead bugs x 5/side Side pillar hold x 20-30 seconds/side *Notes: Side pillar hold: dropping the top leg in front and on the ground in this hold will reduce the difficulty of this movement Read more about Wednesday 01/10/18[…]
Behemoth CrossFit, BirthFit Houston – Group Class Primary RDL (x 8-10) Take 12-15 minutes to cycle through the following strength components: A. Weighted RDL x 8-10 Rest 30-45 seconds B. Ab wheel roll-outs x 8-10 Rest 30-45 seconds C. Chin-up negatives x 1-3 (slow as possible but do not exceed 10 seconds) Rest 30-45 seconds Read more about Tuesday 01/09/18[…]
Behemoth CrossFit, BirthFit Houston – Group Class Warm-up (No Measure) Athletes will be required to warm themselves up individually for today’s test. Optional Warm-up: – 3-5 Mins of movement, Jump rope, rowing, air squats, walking burpees, etc… – General Joint Mobility – Empty Barbell Clean Progression – 2 Rounds of: 5 Cleans 4 Box jumps Read more about 2018 Change Challenge[…]
Behemoth CrossFit, BirthFit Houston – Group Class Primary Back Squat (x 2-4 + 1-2 second pause in the bottom) Take 20 minutes to cycle through the following components: A. Back squats x 2-4 + 1-2 second pause at the bottom Once at a 5-7/10 scale of difficulty, add in the following: B. Strict muscle-up work Read more about Friday 01/05/18[…]
Behemoth CrossFit – Group Class Warm-up (No Measure) A. Game of Choice B. 2-3 Rounds of: – 5 Bottom Up KB Press + 60′ Carry/arm – 5-10 Challenging Push Ups – 20-30 Calf raises – :60 sec jump rope skill playPush Ups: Lvl 1 – Box or Plate Elevated (fewer than 1 from Ground) Lvl Read more about Thursday 1/4/2018[…]
Behemoth CrossFit, BirthFit Houston – Group Class Primary 3 sets (10-12 minutes): A. Single arm KB complex (see below) B. Power clean x 2-3 + front squat x 2-3 + S2OH x 2-3 *Notes: read the notes below to have a good idea of how to approach the above KB complex: 5 press + 5 Read more about Wednesday 01/03/18[…]
Behemoth CrossFit, BirthFit Houston – Group Class Primary Hang Snatch : Snatch Hang Clean Clean (12 minute of barbell skill work) Take 12 minutes to work on the olympic skill of your choice: Snatch or its hang variation Clean or its hang variation *Notes: The group will drill the snatch, but athletes will have the Read more about Tuesday 01/02/18[…]
Behemoth CrossFit, BirthFit Houston – Group Class Primary Metcon (Time) With a partner, complete the following tasks: 80 burpee box jumps 1600m run relay/2k row relay/2 mile AB relay 80 WBS*Notes: see below Burpee box jumps: choose an option that will allow you full ROM and highest quality of midline integrity under fatigue. Athletes CANNOT Read more about Monday 01/01/18[…]
Behemoth CrossFit, BirthFit Houston – Group Class A. : Metcon (No Measure) 5 Min. EMOM 10 DB Snatch 60m Run 1 Min. Rest 5 Min. EMOM (Males): 200m Row (Females): 150m Row 1 Min. Rest 5 Min. EMOM 5 Burpee Box Jumps 10 KBS