Friday 03/17/17

Behemoth CrossFit – Group Class

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Primary

Warm-up

A. Rowing skill work

B. Deadlift prep

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups
*Notes: to fully maximize the intent of this workout, the goal would be to get to the hand release push-ups, choose intensities (weights and scales) that will allow you to do so

Hand-release push-ups: Full ROM will be demanded and “snaking” push-ups will not be permitted. Choose an option that you are able to complete QUALITY reps with. This is a decently high volume of push-ups, have back up options where needed and maintain your midline integrity!

Level 1: Negative from the ground (+ knee push-up) OR rack assisted push-up

Accessory Work

A. Band pull apart series x 15-20 reps

-across the chest

-bent arms across the belly button

-bent arms across the eyes

-face pulls

-rear delts

-scap protractions

B. Foam roll glutes and quads x 2 minutes/area

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