Monday 01/25/16

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

A.

-Joint MOB

-Skill warm-up: Intro to Split Jerk

1. 5 minutes of instruction

2. Partners mark feet

3. 2-3 sets w/ PVC (10 minutes of skill plan):

Dip squats x 5

Jump to land x 5

Behind the neck jerk x 5

A: Back Squat (5×5)

Primary:

B1. 2x (warm-up):

A. Back squat x 5

B. Necessary mobility x 60/leg

-Couch/Pigeon/Banded ankle/etc.

B2. 5x (working):

A. Back squat x 5

B. Chin-ups x 5

Notes

*Back squat:

Level 1: Building. Sets should feel like a 5-7 out of 10

Level 2: all sets @ 75% of 1RM

Weighted Chin-ups (5×5)

supinated grip (palms facing you)
*Chin-ups:

Level 1: Rack assist + 3-pause negative

Level 2: Box assist + 3-pause negative

Level 3: Unassisted (+ box assist + 3-pause negative if needed)

Level 4: Weighted x 5

Leave a Reply

Your email address will not be published. Required fields are marked *