Friday 10/09/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

3 sets (no more than 10:00):

Level 1:

Mobility: Grip changing bar hang x 30 seconds (accumulated)

Skill: Wall walk + max time hold until loss of position

Skill 2: Handstand kick-ups w/ partner x 30 feet

*must be able to at least get vertical on the wall*

**GOAL: completely vertical position on wall walk (coaches standard) + comfort on handstand kick ups to move onto Level 2 skill

Level 2:

Mobility: Grip changing bar hang x 60 seconds (one effort)

Skill: Kick-up handstand hold x max time – no more than 60 seconds

**GOAL: 1 set of 60 seconds handstand hold w/out break in position or soft elbows/shoulders in skill (coaches approval) to move onto Level 3 skill

Level 3:

Mobility: Single arm ring hang x 30/arm (one effort)

Skill: HSPU negatives x 1-4 @ 5 seconds (kick down and kick back up for each rep)

*Folks are encouraged to keep track of their progress so that they know where they need to be. This format gives members a little more mobility when it comes to what they can do in the mobility and what they can do in the skill.

A: Metcon (AMRAP – Rounds and Reps)

6 minute for max rounds:

Farmer’s carry w/ DBs x 60m

Single arm push press x 5/5

Goblet squats x 10

*all with chosen DBs
Rest 3 minutes

B: Metcon (AMRAP – Rounds and Reps)

6 minute for max rounds:

KBS x 10

Reverse lunges + Bulgarian bag x 10

Push-ups x 10
-Tested @ level 10: Drop down to level 8

-Tested @ level 5: Drop down to level 3

-Tested on the ground (less than 20): Push-ups from ground

-Tested on the ground (more than 20): Banded push-ups (purple – blue band)

Accessory Work

8 sets:

20 seconds of banded tricep press downs

10 seconds rest

*No heavier than blue band

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