Friday 10/07/16

Behemoth CrossFit – Group Class

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Warm-up

Muscle up skill work

Primary

B: “Bar dips” (AMRAP – Reps)

ME bar dips

*Scale: banded bar dips
EMOM for 12:

Minute 1: Muscle up progression x 2-3

Minute 2: Bar/ring dips x 5-8

Minute 3: Pull-ups x 3-5

*Notes: choose a progression that is suitable for YOUR skill level for today. Work as heavy or as difficult as rep scheme will allow. Bands will be allowed as a progression, so long they are red or less. There HAS to be requisite strength level there first.

Bar dips: pre-requisite is 10 push-ups from ground

Level 1: push-ups

Level 2: banded

Level 3: unassisted

Level 4: weighted/ring dips

Ring dips: pre-requisite is 10 bar dips, bands are allow

Pull-ups:

Level 1: rack assist

Level 2: box assist

Level 3: band assisted

Level 4: unassisted

Level 4: weighted

C: Pull-ups (3 x 3-5)

Secondary

Metcon (Time)

4x or 12 minutes, whichever comes first:

20 WBS (20/10)

28 foot OH walking lunge (45/25)

50m keg carry (100+/75+)

28 foot OH walking lunge

*Notes: you’re going to have to be incredibly efficient with your transitions and movements to make this time cap. WBS have to be unbroken as do the lunges

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