Monday 01/02/17

Behemoth CrossFit – Group Class

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Primary

Gymnastic strength training:

Take 10 minutes to accomplish 4-5 sets:

A. 10-20 hollow rocks

Rest 30 seconds

B. 8-12 bar dips

Rest 30 seconds

*Notes: do not “accumulate” these reps, rather give a good unbroken effort that falls within the rep range.

Hollow rocks:

Level 1: hollow hold

Level 2: bent knee rock

Level 3: hollow rock

Bar dips: you must have at least 10 push-ups from the ground to perform bar dips

Level 1: push-ups

Level 2: assisted bar dips (light band, blue or less)

Level 3: bar dips

Level 4: ring dips (must have 10 consecutive bar dips for this option)

Secondary

Metcon (4 Rounds for reps)

3 sets:

:45 AB calories

:15 transition

:45 WBS

:15 transition

:45 box jumps

:15 transition

:45 burpees

1:15 rest
*Notes: work with a group of 4, each person starts at a station then moves through with 1:15 rest at the end of the 4th station

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