Friday 01/27/17

Behemoth CrossFit – Group Class

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Warm-up

Kipping swing and skill work:

Perform 2-3 sets with a partner:

1. Hollow roll to arch x 5

2. Small kipping swing + pause (exhibiting control) x 5

3. Larger kipping swing x 5 (emphasizing bar press down)

4. Hip extension drill (on ground) x 5

5. Kipping pull-up progression (light band is allowed if the athlete has AT LEAST 3 strict pull-ups, blue or less)

*Notes:

Kipping pull-up: in order to advance into the ACTUAL pull-up you must have 5 pull-ups.

Primary

Lunges (x 8-12 reps)

Take no more than 15-20 minutes to accomplish 5 sets of the following:

A. BB lunges x 8-12 reps TOTAL (5-6/leg)

Rest 30-45 seconds

B. Kipping pull-up x QUALITY reps (think 4-8) OR Pull-up strength work which can include work on:

Holds, negatives, assisted reps, weighted reps

Rest 30-45 seconds

*Notes:

BB lunges: front knee stays STACKED on top of ankle

Lev 1: unloaded

Lev 2: back rack

Lev 3: front rack

Lev 4: overhead

Accessory Work

Optional but recommended:

Alternate cleaning a heavy odd object (sandbag or med ball) with your partner for 5-8 minutes

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