Behemoth CrossFit, BirthFit Houston – Group Class
Warm-up (No Measure)
Athletes will be required to warm themselves up individually for today’s test.
– 3-5 Mins of movement, Jump rope, rowing, air squats, walking burpees, etc…
– General Joint Mobility
– Empty Barbell Clean Progression
– 2 Rounds of:
4 Box jumps
3 “Hand Release” Burpees to Plate
Spend 20 minutes building into a challenging:
Supinated grip (palms facing you)
Choose a progression that will allow you at least 1 rep. The score will be total reps accomplished in 1x UNBROKEN SET (not total in 20 mins). All options must be performed strict. Be sure to note the level you use in your notes as you will retest using the same level. Choose the progression you would use during class strength work.
Lvl 1 – Rack assist from floor
Lvl 2 – Box assist
Lvl 3 – Banded assist (Blue or lower)
Lvl 3 – Strict, no assistance
A2: Clean (Build into a challenging 1 RM)
Build into a challenging single for the day. The focus should remain on your technique as opposed to just muscling up a heavy bar.
At 20:00, all participants eligible for prizes will perform part B first, with their partner counting/judging their work. @30:00, the second partner will begin part B
B1: Behemoth lap plate run (Time)
Behemoth lap carrying a plate 25/15
3 Mins to accomplish 1x Behemoth lap plate run (25/15). Plates can be carried in any way desired but must remain off the ground. After completion, you will be able to rest for the remainder of the time cap.
B2: “2018 Change Tester” (AMRAP – Rounds and Reps)
5 Min AMRAP of:
– 12 Cleans (95/65)
– 8 Box Jumps (20″/18″)
– 6 “Hand Release” Burpees to a plate (25/15)
Immediately at 3:00 mark, Athletes will begin part B2.
CLEANS: can be performed in any style, so long as the bar comes off the ground at the start of every rep, and the hips and knees are locked out at the top. Scaling weight will result in a 12 point penalty.
BOX JUMPS: Must use the heights listed. Step ups are allowed in place of a jump. Both feet must touch the ground/top of the box. Athletes must open the hip full before starting decent.
“HAND RELEASE” BURPEE TO A PLATE: At the bottom of the rep, athletes must remove both hands from the floor simultaneously, and then get both feet on top of the plate. You are not required to open the hip at the top of the movement, but both feet must be on top of the plate before starting the next rep.