Friday 04/07/17

Behemoth CrossFit – Group Class

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Warm-up

1x (as a group):

Hollow roll to arch x 5

Kip swing x 10

Burpee drill (working global extension to flexion)x 5

Kipping pull-up (singles or multiples depending on where ability is at) x 3-5

1-2x (on their own):

Hollow roll to arch x 5

Kip swing x 10

Burpee drill (working global extension to flexion) x 5

Kipping pull-up (singles or multiples depending on where ability is at) x 3-5

Primary

Pull-ups (x 3-5)

Structural strength:

Cycle through the following for 12-15 minutes:

A. Pull-ups x 3-5

Rest 45-60 seconds

B. DB front rack lunges x 60 feet (similar to Open 17.1)

Rest 45-60 seconds

C. Suitcase carry x 120 feet (60/arm)

Rest 45-60 seconds

*Notes: Increase difficulty throughout the time spent

Pull-ups: Work on any variant desired so long you’ve earned your ability to perform the option chosen. If you do not have strict pull-ups or struggle with them, its recommended you work on these and develop the strength foundation necessary

Level 1: Rack assist/box assist/light band/negatives/chin above bar hold

Level 2: Strict/kipping

Level 3: Bar muscle up

Lunges (x 60 feet)

Suitcase carry (x 120 feet (60/arm))

Accessory Work

On your own, complete:

3 sets:

:40 Lateral plank (right side)

:20 rest

:40 Lateral plank (left side)

:20 rest

:40 Ab wheel roll-outs

:20 rest

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