Monday 01/25/16

Behemoth CrossFit – Group Class

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(No Measure)


-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)


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


*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)

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

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