Monday 05/23/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Shoulder prep routine (No Measure)

GB wrist series x 5-10/movement

Push-up + press throughs x 5

Thoracic bridge x 3-5/side

Rocking tables x 8

Pass throughs x 10/10

Band pull apart series x 5/movement

Scap retractions x 10

Bar hang (hands as close as possible) x 20-30 seconds

Dynamic lengths (No Measure)

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

25S2OH+20HSC+15G2OH (Time)

For time (20:00 cap):

Behemoth lap x 2 + S2OH x 25 (115/75)

Rest 2:00

Behemoth Lap + Hang squat cleans x 20 (115/75)

Rest :60

200m + 15 G2OH (115/75)
*Notes: weight chosen should allow for no more than about 1 break per movement and quick drop and singles on the G2OH. Think about a 2-4/10 scale on feel for weight.

G2OH: Must clean + S2OH this movement

Accessory Work

Metcon (No Measure)

Accessory:

2 sets:

Pass throughs x 10/10

Table top rocks x 10

3-way calf raise series x 20/movement (Fwd toes/supinated/pronated)
*Notes: You get out what you put into these movements. Should be nice and loose, this is a good time to IMPROVE your positions

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