Friday 08/21/15

Behemoth CrossFit – Group Class

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(No Measure)

2 sets (no more than 10:00):

A. Trap smash (barbell on rack) x 10/side

B. Knuckles touching bar hang x :30 (pronated grip)

C. Wall walk x 1 + 20-30 second hold (5 seconds longer than previous week)

D. Handstand kick-ups x 30 feet

Floor Press (3 sets of 5 @ 31X1)

Points of performance:

1. Tuck the scaps

2. Break the bar

3. Elbows tight

4. Extend the elbows aggressively

*This is our second week here. We don’t want any failed reps but the goal is to progress from last week. This doesn’t necessarily mean “more weight”, just think “more challenging”

Metcon (3 Rounds for reps)

4 sets:

:30 on/:30 off @ 90% (think a consistent yet “sense of urgency” pace that will carry you through the entire :30)

Station 1: Assault bike (calories)

Station 2: KB/DB thrusters (25/55)

Station 3: Ring rows
Goal is to attain the same amount of reps each time. Every rep deviated is 1 burpee that must be completed at the end of the workout. Score is lowest # of reps at each station

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