Friday 06/30/17

Behemoth CrossFit – Group Class

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Primary

Gymnastic strength work:

Cycle through the following for about 3-5 sets or 10-12 minutes:

A. Deck squat progression

Rest 45-60 seconds

B. Muscle up progression

Rest 45-60 seconds

*Notes: This is an opportunity to build the skill development or the strength required for the movements above. Find a progression that is best suitable for where you are with the movements and

Deck squat: 10 successful reps IN A ROW are required to move onto the next level

Level 1: Hips elevated OR plate counterbalance

Level 2: Ground

Level 3: Candle stick

*In between these levels there can be some varied height progressions used by coaches

Level 4: Pistol squat

Muscle-up:

Level 1: Pulling and pushing strength work (i.e push-ups, dips, pull-ups, holds, negatives, etc.)

Level 2: Muscle-up skill progression (seated on the knees or glutes)

Level 3: Banded muscle-up skill progression (must have 1 strict pull-up + 1 strict ring dip)

Level 4: Seated muscle-up (majority of movement is done with upper body strength)

Secondary

Run-50-40-30-run (Time)

For time (8 minute cap):

400m run

50 walking lunges

40 push-ups

30 WBS

400m run
*Notes: Must be on the final run at 8 minutes to finish. Choose an option that is going to allow you unbroken movement OR the LEAST amount of breaks possible

Puhs-ups: Have necessary back-up progressions prepared, you WILL need them. Coaches will be strict on midline integrity and movement standard here

Level 1: Rack assisted

Level 2: Ground

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