Friday 08/28/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

2 sets (no more than 10:00):

A. Trap smash (lacrosse ball into trap while leaning into rig) x 5 chin towards and chin away/side + 5 arm reaches/side

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

C. Wall walk x 1 + 10-30 second hold (shoot for 5 seconds longer than previous week)

D. Handstand kick-ups x 30 feet (only for those that are able to get vertical against the wall on the wall walks)

Floor Press (5 sets of 3 @ 31X1)

Points of performance:

1. Tuck the scaps

2. Break the bar

3. Elbows tight

4. Extend the elbows aggressively

The goal is to progress from last week. This doesn’t necessarily mean “more weight”, think “more challenging”. For those that have been here the past couple weeks, they should have a good feel of where they’re at and where they want to go.

Metcon (Time)

5x or 9:00, whichever comes first:

3 Medball/keg to shoulder

10/7 push-ups

12 wall ball shots

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