Monday 05/16/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Gymnastic skill and strength (No Measure)

2x:

Scap retractions x 10

Kipping swing x 10

Straight arm press downs from hollow x 10

Behemoth clean progression (No Measure)

1 set:

3 RDLs

3 1st position hang power clean

3 2nd position hang power clean + front squat

3 3rd position squat cleans (for this movement, make sure the bar is balanced and stable across the shoulders before you begin your squat)

Primary

Power clean + squat clean + front squat (EMOM for 10)

Perform a power clean, then a squat clean, then a front squat at that same load
*Notes: this is building throughout to a tough complex. Highest starting loads are 135/95. Basically you should start around a 2-3/10 and end around a 7-9/10

Level 1: Hang power clean + Hang squat clean + front squat

Secondary

AMRAP in 5, x 2 (2 Rounds for reps)

AMRAP in 5

Assault bike x 2:00

In remaining time, ME of

Burpee pull-ups

2:30 rest

AMRAP in 5:

Behemoth lap

Jumping lunges x 50

In remaining time, ME of:

T2B
*Notes: 2 scores. 1 will be total calories + burpee pull-ups and the other will be lunges + T2B

Burpee pull-ups: higher the bar from standing reach, more difficult the pull-up will be

Jumping lunges:

Level 1: regular lunges

T2B:

Level 1: Lying leg lifts

Level 2: Hanging knee raises

Level 3: K2E

Level 4: T2B

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