Monday 05/09/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Posterior warm-up (No Measure)

-Banded steps forward x 10

-Banded steps laterally x 10

-Banded squat jumps x 5 (band around patellas)

-KBS x 10/KB deadlift x 5-10 (working DL mechanics)
1 set:

Banded hip flexion drills x 8-10/leg

Hamstring curls x 6-8

Natural GHR x 6-8

Primary

A: Deadlift (5 x 2)

5 sets:

A. Deadlift x 2

B. Single arm bench press x 4-6/arm @ 31X1

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your working weight for the deadlift for the workout. Make these sets as challenging as quality mechanics will allow.

Deadlifts: Try and do as many sets possible with double overhand. Move to mixed grip ONLY when needed

B: Single arm bench press (5 x 4-6/arm)

*Notes: 3 second lowering, 1 second pause at the bottom, 1 second pause at the top for lockout. Place your upper back on a medicine ball and bridge your hips as high as possible

Secondary

Metcon (No Measure)

Secondary (on their own):

5 rounds for QUALITY:

:20 wall walk hold

15 hollow rocks

10 cat/cows

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