Friday 05/05/17

Behemoth CrossFit – Group Class

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Warm-up

Gymnastic skill work:

Spend 10 minutes, cycling through the following:

A. Kipping skill work

B. Jump rope practice

*Notes: Use this as an opportunity to drill the things that will translate to the workout as well as an opportunity to work on your jumping rope abilities

Kipping skill work: This may be working on your swing, translating hip extension into the kip, single reps, consecutive reps or even working on strict pull-ups.

Jump rope practice: This may be working on skipping rope, single reps, consecutive reps or just hitting a desirable number w/ no fails!

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Notes: In order to get the desired effect from this workout, you must choose movement options that will allow the most minimal amount of breaks. This workout isn’t the time to “work” on movements, but rather focus on work capacity and accomplish as much work as possible. With that being said, choose an intelligent option based on your ability level.

Pull-ups:

Level 1: Jumping pull-ups

Level 2: Strict pull-ups (so long that you can do 5 in a row, unbroken EACH set)

Level 2: Kipping pull-ups

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