Friday 06/24/16

Behemoth CrossFit – Group Class

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Foam Roll (No Measure)

5 minute foam rolling circuit

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Warm-up (No Measure)

Deadlift and HSPU prep:

2 sets (move through this as a group, one individual movement at a time)

Hollow rock x 15-20 reps

Hamstring curls x 6-8

Natural GHR x 6-8

Back extension hold x 10-15 seconds

Pass throughs x 5/5 (quality reps)

“active” bar hang x :30


Metcon (Weight)

EMOM in 24:

Minute 1: 1 TOUGH deadlift

Minute 2: 5-7 HSPU

Minute 3: 12-15 wall ball shots

*Notes: Work as challenging as good mechanics will allow. Use the rep scheme of 5/4/3/2/1 to get to your “tough” deadlift for the day. Score today will be weight for deadlift


Level 1: Push-up

Level 2: Pike HSPU (knees on box)

Level 3: Pike HSPU (toes on box)

Level 4: HSPU

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