Friday 10/14/16

Behemoth CrossFit – Group Class

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Warm-up

A. HSPU skills and drills, then…

3 sets (for quality)

HSPU x ME (1 effort, no more than about 6-10)

Hanging scap shrugs x 5 + slight hold at top of each rep

Kip swing x 10, emphasizing the “press down” on the bar

*Notes: this is just a skill session to accumulate some quality reps. Like always, choose the hardest progression/option that quality mechanics and ability will allow

Primary

Metcon (AMRAP – Rounds and Reps)

16 minute clock:

4 TOUCH Alt DB snatch (70/50)

6 T2B

28 feet of burpee broad jumps

60m bulgarian bag shuttle run

Rest 1:1 (if a set takes you 63 seconds, you will then rest 63 seconds)
*Notes: This workout can be done alone or with a partner of similar abilities. When partner 1 returns from the 60m bulgarian bag run, opposite partner may begin. These efforts should be hard efforts. No hesistation in transitions, all unbroken repetitiions within movements. Score will be total rounds + reps in the 16 minutes.

T2B:

Level 1: tuck-up/lying leg raise

Level 2: hanging knee raise

Level 3: K2E

Level 4: T2B

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