Friday 10/02/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

2-3 sets:

Level 1:

A. Knuckles touching bar hang x max time, no more than a 60 second hold

B. Wall walk x 1 + max time hold, until loss of position. No more than 60 seconds

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 45, then do: Single arm ring hang no more than 30 seconds/arm

B. Kick up handstand hold x max time, no more than 60 seconds

**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 1-3 @ 5 seconds (kick down and kick back up for each rep)

Metcon (8 Rounds for reps)

4 sets:

60 second clock:

Perform 25 double unders + max G2OH

Rest 60 seconds

60 second clock:

10 zercher squats + max ring push-ups

Rest 60 seconds
Jump rope – 20 seconds of continuous jumping rope

Zercher squats – hold bulgarian bag

Accessory Work

Accessory cool down:

3 sets:

10 ring rows (as difficult as possible)

8 A’s/T’s/Y’s

*A’s/T’s/Y’s – perform with green bands on crossover system. Brief iso hold at each position, make sure the shoulders stay retracted

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