Monday 02/20/17

Behemoth CrossFit – Group Class

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Warm-up

20 minutes of rowing practice:

-Foot position and exiting the foot straps

-Understanding the stroke: catch, drive, finish, recovery

The catch + the drive

The finish + the recovery

The full stroke

Primary

Thruster (x 4-6)

Take 20 minutes to cycle through the following strength components:

A. Thruster (from the ground) x 4-6

B. Chin above bar hang x ME (do not exceed 45 seconds)

C. KBS x 10-12

*Notes:

Chin-above bar hang:

Level 1: Rack assist

Level 2: Box assist

Level 3: Band assist (only if you can use blue band or less)

Level 4: Unassisted

KBS: if you are tapped out at an 88lb KB, drop down a couple sizes and add in a red or blue band for some banded resistance

Chin above bar hang (x ME)

KBS (x 10-12)

Kettlebell swing

Accessory Work

50-75 strokes on the rower, practicing full mechanics from today

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