Monday 03/20/17

Behemoth CrossFit – Group Class

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Warm-up

1x:

Hollow roll to arch x 5

Small kip swing x 10-15 (emphasizing midline tension and lat initiation)

Single unders x 50-100 consecutive reps

Hollow roll to arch x 5

Large kip swing x 5-10 (emphasizing press down and re-grip)

Double under progression x quality set

Primary

3 sets not for time (take about 10-12 minutes to cycle through for quality reps and sets)

A. T2B x 6-12

Rest 30-60 seconds

B. Arch hold x 20-40 seconds

Rest 30-60 seconds

C. ME Double under skill work in 60 seconds

Rest 30-60 seconds

*Notes: Do not treate this component like a “conditioning” session, this is time to improve your skill development on the following. Don’t get wrapped up in the rep scheme

T2B:

Level 1: Lying leg lifts

Level 2: Hanging knee raise

Level 3: K2E

Level 4: T2B

Double unders:

Level 1: Consecutive single unders

Level 2: Double under skill work

Level 3: Find a # that is doable, yet challenging enough for you (20-50 reps) and nail it unbroken

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9:

3 burpee pull-ups

12 KBS

18 walking lunges
*Notes:

Burpee pull-ups: since these repetitions are done in singles, this is a good opportunity to work on your kipping pull-up or bar muscle up if you are capable of performing them

Walking lunges: for added difficulty, turn these into jumping lunges

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