Monday 01/01/18

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

Metcon (Time)

With a partner, complete the following tasks:

80 burpee box jumps

1600m run relay/2k row relay/2 mile AB relay

80 WBS
*Notes: see below

Burpee box jumps: choose an option that will allow you full ROM and highest quality of midline integrity under fatigue. Athletes CANNOT do anymore than 4 reps at a time

L1: Box assisted burpees (push-up progression)

L2: <20
L3: 20-24

1600m relay: athletes must break this up into 400m (behemoth lap) intervals and must switch by tagging the hand

WBS: athletes CANNOT do anymore than 8 reps at a time

L1: wall ball thruster

L2: WBS (wall)

*Consistency to a 10/9 foot target are required for L3*

L3: WBS (target)

Secondary

Suitcase carry (x 120 feet)

With a partner in 10 minutes, build to a tough 120 foot suitcase carry for the day

*Notes:

Suitcase carry: load these up as heavy as your ability to hold a good position. Do not give into the weight pulling you to one specific side

L2: Loadable farmer’s handles

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