Friday 09/25/15

Behemoth CrossFit – Group Class

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(No Measure)

3 sets (no more than 10:00):

Level 1:

A. Knuckles touching bar hang x max time (no more than 60 seconds)

B. Wall walk + max time hold

-until loss of position

-working your way to a completely vertical body position

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

C. Handstand kick-ups x 30 feet

**GOAL: completely vertical position on wall walk (coaches standard) for :30 to move onto Level 2

Level 2:

A. Knuckles touching bar hang x max time (no more than 60 seconds)

-If you can hold for 60, then do: Single arm ring hang (no more than 30 seconds/arm)

B. Kick up handstand hold x max time (no more than :60)

**GOAL: 2 sets of 60 seconds handstand hold in B (coaches approval) to move onto B1.

If you can hold 2 sets of 60 seconds handstand hold in B, do this instead:

B1. HSPU negatives x 1-2 @ 5 seconds (kick down and kick back up for each rep)

*Folks are encouraged to keep track of their progress so that they can progress ONLY when their bodies are ready to. That can be onto Level 2 or that can be an additional 3-5 seconds on a movement.

A: Metcon (AMRAP – Rounds and Reps)

4 minutes for max reps:

4 cleans 185/115

8 plyometric push-ups

Beg: rack assist or ground

1 minute rest
*Plyo pushup – jump one hand from plate to ground each rep

B: Metcon (AMRAP – Rounds and Reps)

4 minutes for max reps:

8 push press 135/95

16 wall ball shots
*Remove one plate after the first 4 minutes.

Accessory Work

100 bent over rows

*Every time you break perform 5 BB press OH and switch your grip for bent over rows

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