Friday 06/17/16

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

Primary

A: Single Arm Dumbell Press (x 6/arm)

3 “building” sets:

A. Single arm KB press x 6/arm

B. Pull-ups x 3-5 @ 1X33

*Notes: Work as challenging as good mechanics will allow. Today we will use a KB instead of DB. Over the course of 3 sets, “build” to a tough set for the day. 3 second lowering, 1 second at the bottom, explode to the top, 3 second chin above the bar

Single arm KB press: only as heavy as your ability to keep the elbow forward

Pull-ups: If you currently do not have a chin-up yet, please keep a supinated grip (palms facing towards your body)

Level 1: Rack assisted chin-ups

Level 2: Box assisted chin-ups

Level 3: Band assisted chin-ups (red band or less ONLY)

Level 4: Unassisted

Level 5: Wtd for prescribed tempo

Secondary

“Barbell countdown” (AMRAP – Rounds and Reps)

AMRAP in 8:

25 Deadlifts

20 Hang power cleans

15 Front squats

10 S2OH

5 Thrusters
*Notes: Compare score to March 30th. Thruster weight will dictate loading here.

Level 2: 135/95

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