Friday 07/29/16

Behemoth CrossFit – Group Class

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Primary

Warm-up (No Measure)

Strict muscle up skill work session 3:

1. false grip holds + arm extension

2. Ring suspension hold 1 x 10-15

*Notes: must have at least 1 full ROM bar dip to perform

Level 1: Bar suspension hold x 15 seconds

3. Transitional drill #1

Level 1: 3 x 3 reps/person (minus jumping into support) + 3-5 push-ups/dips

*Notes: for those that don’t yet have ring support hold

Level 2: 3 x 3 reps/person

*Notes: Have each partner pause at pivotal positions and other partner call for them to advance

Secondary

Metcon (AMRAP – Reps)

Climb the ladder for 9 minutes:

Squat clean (225/135) x 1

T2B x 2
*Notes: Climb the squat cleans by 1’s and the T2B by 2’s

Squat clean: Recommended reps be done in drop and go singles. This loading should be a challenging load. About a 6-ish/10 scale of difficulty.

T2B:

Level 1: Lying leg lifts

Level 2: Hanging knee raises

Level 3: K2E

Level 4: T2B

Accessory Work

Metcon (No Measure)

Accessory work:

Climb the ladder with a partner:

Russian twists x 1-10-1
*Notes: utilize a weight that will allow for quality reps. Try to keep your feet up the entire time. 1 rep = ball touches ground each side

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