Friday 09/04/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

2 sets:

Level 2:

A. Knuckles touching bar hang x :30-:40 (pronated grip)

B. Handstand hold (kick up into wall, back facing wall) x :15-:30

Level 1:

A. Knuckles touching bar hang x :30-:40 (pronated grip)

C. Wall walk x 1 + 30 second hold (goal is to attain this time frame, completely vertical to move onto level 2)

If nose is against wall, completely vertical in B, add in:

D. Handstand kick-ups x 30 feet (must be completely vertical on wall)

A: Floor Press (3 sets of 3 @ 31X1)

Points of performance:

1. Tuck the scaps

2. Break the bar

3. Elbows tight

4. Extend the elbows aggressively

*This is our 4th week here. The goal is to progress from last weeks 3’s. This doesn’t necessarily mean “more weight”, think “more challenging”. Partner folks up of similar strength and have them work together. 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. MAKE SURE THEY STICK TO THE TEMPO. Put the metronome on.

B: Ring Rows (3 sets of ME @ 11X1)

If you can attain 10 at this tempo, elevate the feet a box the height of the bottom of the rings

Metcon (AMRAP – Rounds and Reps)

7:00 clock:

A. Behemoth lap single arm carry

Then…

B. Max rounds of:

10 goblet squats

30 double unders/60 single unders
Single arm carry: switch arms as needed and rotate between suitcase and front rack

Goblet squats: use same bell as carry, must hold the horns of the bell, not the bottom of the bell.

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