Friday 08/25/17

Behemoth CrossFit – Group Class

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Warm-up

2-3x:

5 small kip swings

5 large kip swings (emphasis is on utlizing lats to elevate body)

5 large kip swings + slight knee bend

5 lying hip extension

5 pull-up progression

Primary

Spend 8-10 minutes, cycling through 3-5 sets of the following skill components:

A. Kipping pull-up progression

B. Double under practice

*Notes: Utilize this time to drill and improve the skill of the movement. Under intensity isn’t always the best time to improve skills

Kipping pull-up progression:

L1: Work on strict pull-ups x 6-8 reps

L2: Kipping pull-ups (light band)

L3: Kipping pull-ups x 3-5

Double under practice:

L1: Single unders

L2: Double under practice

L3: 15 consecutive double unders

Secondary

Metcon (AMRAP – Reps)

With a 12 minute clock, perform the following:

10x:

5 kipping pull-ups

10/7 push-ups

15 double unders

In remaining portion of time…

ME assault bike/rowing calories (first come first serve)
*Notes: Score will be total calories

Pull-ups: For conditioning and intensity purposes, choose the level back from what you practiced in the skill breakout

Level 1: Jumping pull-ups

Level 2: Kipping pull-ups (light band)

Level 3: Kipping pull-ups (this level is allowed only if one has consecutive kipping pullups)

Push-ups: For conditioning and intensity purposes, choose one level back from where you think you should be. Ground or box, no other options.

Level 1: Box assisted push-ups

Level 2: Ground

*This option is only allowed if you can exhibit 10 unbroken push-ups from the ground, but because of the volume of this workout, its reccomended you have a back-up plan

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