Friday 02/19/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (before class)


Hollow roll to arch x 5

Scap/lat retractions x 5

Hanging hollow to arch swing (baby kip) + knee up x 10

-Skill warm-up: Progressing the kipping swing (part 4)

-10 minutes of QUALITY skill play alternating w/ a partner:

Level 1: Scap retractions x 5 + :10 isometric scapular hold

Level 2: Kip swing + knee raise (as high as swing will allow)

Level 3: Kipping knee to elbow (K2E)

Level 4: Kipping toe-2-bar (T2B)

*Its critical that you hit your check points when jumping onto the bar/beginning your kip swing:

1. Find your hollow position

2. Active shoulder position

Front Squat (5 x 3)

Warm-up sets:

A. Front squat x 10-12 total reps (break up however, when you break, perform B following)

B. Necessary mobility x 60/leg

-Couch/Pigeon/Banded ankle/etc.

5x (working):

A. Front squat x 3

B. OPTIONAL kipping skill work x 5-10 reps

C. Double KB swing x 6-8 + 60 foot double KB front rack walk


Front squats:

Level 1: Building. Sets should feel like a 7-8 out of 10

Level 2: all sets @ 75% of 1RM

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