Monday 01/16/17

Behemoth CrossFit – Group Class

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A: Turkish Get Up (x 1/arm)

4 sets or 15 minutes for quality and loading:

A. TGU x 1/arm

Rest 20-30 seconds

B. 60 feet of walking lunges + KB (at least 14-16 steps)

Rest 20-30 seconds

*Notes: do not let the rest intervals interfere with your ability to get some high quality loading and movement here. The rest will elicit a slight metabolic response but not enough to where you can’t focus on

Lunges + KB: hold the KB however desired. For an extra difficulty, hold the KB either in the front rack with one arm or overhead


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:

200m run + slam ball

15 slam balls

10/side russian twist w/ plate
*Notes: for this workout utilize a slam ball rather than a wall ball. Use as heavy as a slam ball desired, so long you can perform 10 unbroken russian twists with it. Weights will vary and you will be limited by the weight you can twist with. Use 1 slam ball, not multiple.

Accessory Work

Work on a skill movement for 5-10 minutes

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