Friday 02/03/17

Behemoth CrossFit – Group Class

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Warm-up

Kipping swing and skill work:

Perform 2 sets with a partner (1 set as a group and 1 with partners)

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

Where do you fall?:

I don’t currently have the strength to do 5 strict pull-ups

-Work on strict strength to achieve the pre-requisite of 5 pull-ups (assisted reps, negatives, chin above bar holds, etc.)

I have the strength to do 5 pull-ups, but just not the skill yet

-Work on the skill transfer exercises (accomplishing 1 rep at a time, efficient utilization of the hips, kipping swing, etc.)

I have the strength AND the skill

-Work on multiples by stringing them together (increasing your strict strength from 5 to 8 or 10 can also be of HUGE benefit FYI)

*Notes:

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

Secondary

A: Metcon (Time)

10 rounds for time and efficiency or 10 minutes, whichever comes first:

3 kipping pull-ups

6 KBS (70/45)

60m run
*Notes:

Kipping pull-up:

Level 1: jumping pull-up

Level 2: light band assistance (blue or less)

Level 3: singles or multiples

Rest to 10 minutes, then complete…

B: Metcon (No Measure)

W/ your KB, complete:

50 lunges

200m carry with KB in the goblet position
*Notes: count how many drops you have with your KB, perform that many EXTRA lunges on each leg when you return. Hold KB however on the lunges

Accessory Work

2 sets:

Hamstring curls x 6-10

Natural GHR x 6-10

Natural leg extensions x 6-10

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