Friday 04/22/16

Behemoth CrossFit – Group Class

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Posterior warm-up (No Measure)

-Banded steps forward x 10

-Banded steps laterally x 10

-Banded squat jumps x 5 (band around patellas)

-KBS x 10/KB deadlift x 5-10 (working DL mechanics)
+ 2 sets:

Cossack slides x 4-5/leg

Hamstring curls x 8-10

Natural GHR x 4-6


Back Squat (3 x 4)

3 sets:

A. Back squat x 4

B. Kipping skill work

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your working weights for the workout. Make these sets as challenging as quality mechanics will allow.

Kipping skill work:

Level 1 (No strict pull-ups):

Scap retractions x 5

Kip swing x 10

Assisted pull-ups x 5

Level 2 (1-4 strict pull-ups):

Scap retractions x 5

Kip swing x 10

Pull-ups + assisted pull-ups x 5

Level 3 (5+ pull-ups):

Scap retractions x 5

Hip extensions (on floor) x 5

Kipping pull-ups x 3-5 individual reps


Metcon (No Measure)

2 sets (for quality):

A. Ab roll-outs x 8-10

B. Ring rows x ME

C. Keg carry x 120 feet

Rest as needed

Ab rollouts:

Level 2: loaded

Ring rows: max effort set,

Keg carry: “bear hug” the keg for this walk today

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