Monday 01/09/17

Behemoth CrossFit – Group Class

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Warm-up

3x:

Jumping rope x 50 reps

Split jerk drill (of coaches choice) x 5

Hip flexor or split leg stretch (of coaches choice) x 30/side

Primary

Push press + split jerk (15 minutes of work)

Alternate rounds with a partner for 15 minutes, performing the barbell skill work of:

1 push press + 1 split jerk + 3-second hold in split (from the ground)

*Notes: Work with a partner and do a set, have them critique and coach you and then they do a set. Continue this back and forth for 15 minutes of skill work. Weight isn’t necessarily as important as mechanics are today.

Level 1: work the barbell skill and build as many quality reps of the complexes in 12 minutes. Loading isn’t as important as movement quality is

Level 2: Build to a “challenging” complex for the day in the 12 minutes

Secondary

Metcon (3 Rounds for reps)

Perform 3 sets with a partner:

2 minute clock:

Assault bike x 45 seconds @ 200m run pace

KBS x 15 (70/45)

S2OH x ME (115/85)

2 minutes rest
*Notes: While partner 1 works, partner 2 rests, then when partner 2 rests, partner 1 works. Continue this for 3 sets each which is 12 total minutes. You should be able to finish the 2 minutes going unbroken on the S2OH

Accessory Work

CHANGE’ers:

Work on a core movement for 5-10 minutes

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