Monday 02/29/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (before class)

Back Squat (x 5/4/3/2/1)

B1. 2x (warm-up):

A. Back squat x 10-15 reps

B. Necessary mobility x 60/leg

-Couch/Pigeon/Banded ankle/etc.

B2. 5x (working):

A. Back squat x 5/4/3/2/1

B. HSPU skill work x 5-8

C. Strict pull-up work x 3-5


Back squat: Build to a heavy single for the day, RPE shouldn’t exceed a 9/10. NO FAILED REPS! Optimally, as reps decrease, weight should increase

HSPU: 10 reps on the below level is required for advancement to the next

Level 1: Push-ups

Level 2: Knees on box HSPU

Level 3: Toes on box HSPU

Level 4: One leg elevated on box HSPU

Level 5: Wall

Pull-up work:

Level 1: Bent arm hang x 30 seconds

Level 2: 5-sec negatives

Level 3: Unassisted + box assist (if needed)

Level 3: Weighted (any grip)

Accessory Work

3-4x (for quality):

10 ab roll-outs/ring fall outs

10/side 1-arm swings

*This is DOES NOT need to be for time.

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