Friday 09/18/15

Behemoth CrossFit – Group Class

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(No Measure)

2 sets:

Level 1:

A. Knuckles touching bar hang x max time (working your way to no more than a 60 second hold)

B. Wall walk x 1 + max time hold until loss of position (working your way to a completely vertical body position for)

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

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

Level 2:

A. Knuckles touching bar hang x max time (working your way to a 60 second hold)

*If you can hold for 45, then do: Single arm ring hang x 15-20 seconds/arm

B. Handstand hold against wall x max time (no more than :60)

A: Floor Press (5 sets of 1 @ 31X1)

B: Ring Rows (5 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)

8 minute for max rounds:

2 cleans (no hook grip)

3 push press

4 front rack lunges
At the start of the workout perform a Behemoth lap farmer’s carry w/ DBs or KBs.

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