Monday 04/10/17

Behemoth CrossFit – Group Class

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Primary

Goblet Squat (x 4-6 @ 22X2)

Cycle through the following structural strength components for 10-12 minutes:

A. KB/sandbag front rack squat x 4-6 @ 22X2

Rest as needed

B. Single arm DB bench press x 6-8/arm @ CONTROLLED tempo

Rest as needed

*Notes: Increase difficulty throughout the time spent. Make these sets as challenging as quality mechanics will allow.

Front squats: Hug a sandbag/KB or multiple KBs in the front rack and go as heavy as reps and TEMPO will allow

Single arm bench press (x 6-8/arm @ controlled tempo)

Single arm DB bench press: Actively bridge yourself on a medicine ball (located on the middle back) the entirety of this movement. If you struggle with push-ups from the ground, work on a modified push-up or push-ups from the ground for this movement

Level 1: Push-ups

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:

6 Alt DB snatch (@ ending DB from above)

12 T2B/tuck-ups/Ab-mat sit-ups
*Notes:

Midline movement: there is lots of freedom here for this movement. Choose an option you are proficient in to accomplish 12 reps with as little breaks as possible. If you are unsure, talk to a coach to select the best option for you!

T2B:

Level 1: Lying reverse sit-up

Level 2: Hanging knee raise

Level 3: K2E

Level 4: T2B

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