Friday 06/03/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Shoulder prep routine (No Measure)

GB wrist series x 5-10/movement

Push-up + press throughs x 5

Thoracic bridge x 3-5/side

Rocking tables x 8

Pass throughs x 10/10

Band pull apart series x 5/movement

Scap retractions x 10

Bar hang (hands as close as possible) x 20-30 seconds

Agility Work (No Measure)

Agility ladder, agility drills or plyometrics of coaches choice

Primary

A: Shoulder Press (EMOM for 12)

EMOM for 12:

1 shoulder press (from the ground)

*Notes: this is building throughout to a tough single for the day. Highest starting loads are 135/95. Basically you should start around a 2-3/10 and end around a 7-9/10

Immediately at 12:00, perform the secondary option…

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:

3 power cleans (@ end BB press load from today)

9 burpees

27 double unders
*Notes:

Power cleans: should be drop and go singles

Burpees: traditional

Double unders:

2x single unders if needed, should be an unbroken set

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