Friday 05/27/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Warm-up (No Measure)

1-2x:

Sitting to squat x 10

Lateral glute mead work x 10

Banded squats x 10

Banded hip flexion drills x 10/leg

Hamstring curls x 10

Natural GHR x 10

KB deadlifts (priming breathing and hinging mechanics) x 10

Primary

A: Deadlift (x 3/2/1/1)

Primary:

A. Deadlift x 3/2/1/1

B. Straight arm hold x :30 (accumulated if necessary)

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your first working set of 3. Make these sets as challenging as quality mechanics will allow. Once you start your working sets, super set it with B

Straight arm hold: in order to be on the rings, you must be able to perform 10 full ROM bar dips, no assistance

Level 1: On the dip bar

Level 2: Rings (thumbs turned out)

Secondary

Metcon (No Measure)

3-4 sets:

Ab wheels x 10

Lateral arch-ups x 5/side

Scap retractions x 5 + hold x :10

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