Friday 09/15/17

Behemoth CrossFit – Group Class

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Warm-up

Med ball routine:

1x (with a partner):

10 chest passes

10 overhead step and tosses

10 facing hip tosses/side

10 lateral facing rotation throws

10 jump tosses (for max height)

10 reverse med ball tosses (triple extension)

*Notes: these are 10 total amongst the pair. Be cautious of the fans please! Goal is crisp movement and a lot of these movements were looking for global flexion and extension of the body as well as rotation of the hips, trunk and legs

Primary

Metcon (AMRAP – Rounds and Reps)

A. Take no more than 5 minutes building to deadlift weight

B. Complete the following with a partner:

AMRAP in 20:

50 deadlifts

100/80 burpees

150/120 calories
*Notes: one person working at a time, break reps up however, but understand this is a LONGER workout

Deadlifts: weight should feel “medium” and around a 5/10 scale. Choose a weight you can do no less than 5 reps at a time in a row w/ good mechanics WHILE under fatigue

L2: 315/225

Burpees: we want to maintain MIDLINE INTEGRETY as much as possible on this movement, choose the option that will allow you to do so even under fatigue

L1: box burpees (from push-up progression)

L2: walking burpees

L3: burpees

Calories: either bike or rower, first come first serve

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