Monday 04/24/17

Behemoth CrossFit – Group Class

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Primary

Gymnastic work:

EMOM for 9:

Minute 1: Leg lifts (if it is difficult to hang from a bar, do these while lying on your back raising either the knees up to the chest or the legs upward so long the lumbar does not lift off the ground)

Minute 2: Arch hold

Minute 3: Deck squats

*Notes: Work for 30 QUALITY seconds and set a # or time frame for yourself, replicate that each time you come back around. Goal is to work for as much of the 30 seconds as possible

Leg lifts: hang from a bar and while keeping the legs straight as possible lift them up as high as possible in a controlled mannerism without swinging back and forth. You do not need to exceed hip height when lifting

Level 1: Lying on your back

Level 2: Hanging from a bar

Deck squats:

Level 1: plate in front

Level 2: deck squat

Level 3: candle stick (single leg squat)

Secondary

Metcon (AMRAP – Rounds and Reps)

4 sets:

AMRAP in 3:

6 burpees

9 hang squat snatches (empty barbell)

Rest 60 seconds
*The goal of this workout is consistent movement, never moving “fast” but working fluently through the entire 3 minute period. The weight should feel irrelevant, even under duress, mechanics should still stay very sound. Choose a barbell weight that will allow for unbroken reps throughout the entire workout even if that means its a PVC pipe.

Level 1: Hang power snatch + OHS

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