Friday 04/21/17

Behemoth CrossFit – Group Class

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Warm-up

-2 sets:

Cossack slides x 4-5/leg

Hamstring curls x 8-10

Natural GHR x 4-6

Primary

Back Squat (x 3-5 @ 31X3)

Take 20 minutes to cycle through the following strength components:

A. Back squat x 3-5 @ 31X3

Once at a good working set (5-7/10 on difficulty scale), add in the following

B. Strict muscle-ups x 2-3 QUALITY reps

*Notes:

Back squats: 3 second lowering, 1 second pause in the bottom, stand (explode) aggressively, 3 seconds at the top to re-set and prep for next rep

Strict muscle-ups: been a while since we practiced these. Remember quality over quantity.

Level 1: Banded ring progression

Level 2: Lower assisted

Level 3: Lower assisted (minimized as much as possible)

Level 4: Seated and strict

Accessory Work

weighted plank (x 60 seconds)

2-3 sets on your own:

A. Elbow plank x 60 seconds

B. False grip pulling work x ME (do not exceed 8-10 reps)

C. Dips x ME @ 1X12

*Notes: Rest as needed between movements

Elbow plank: load for the time prescribed if body weight isn’t challenging enough

False grip pulling work:

Level 1: False grip ring rows

Level 2: False grip ring pull-ups

Dips (x ME @ 1X12)

Dips: Remember, you need to accomplish at least 10 high quality repetitions at the previous progression to move onto the next

Level 1: push-ups

Level 2: Band assisted bar dips (red band or less)

Level 3: Bar dips

Level 4: Ring dips

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