Friday 01/29/16

Behemoth CrossFit – Group Class

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A.

-Joint MOB

-Skill warm-up: Handstand work

1. 5 minutes of instruction/review

2. 3x: (10 minutes of skill play)

1. HSPU progression x max quality reps

2. Hollow hold x max time (no more than 60 seconds)

3. Weighted pass throughs x 5/5

*Notes:

HSPU: 10 reps on the below level is required for advancement to the next

Level 1: Push-ups

Level 2: Knees on box HSPU

Level 3: Toes on box HSPU

Level 4: One leg elevated on box HSPU

Level 5: Wall

Hollow hold: pick a progression you can hold for at least :30

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

Push Press (5×5)

B1. 5-8 minutes to build to working load

B2.

EMOM for 10 minutes:

Odd: Push press x 5

Even: Double unders x 50

*Push press:

Level 1: sets should feel like a 5-7 out of 10

Level 2: all sets @ 70% of 1RM

*Double unders:

Level 1: Singles

Level 2: ME double unders in :30

Level 3: 50 unbroken under :30

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