Monday 06/13/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Warm-up (No Measure)

1x:

Sitting to squat x 10

Banded glute walks fwd/back x 10

Banded glute walks lateral x 10

Banded squats x 10

Banded hip flexion drills x 10/leg

Hamstring curls x 10

Natural GHR x 10

Back extensions x 10

Primary

A: Front Squat (x 5 @ 31X3)

Primary:

3 sets

A. Front squats x 5 @ 31X3

B. Kneeling achilles stretch x :60/leg

*Notes: 3 second descent, 1 second pause at the bottom, explode to extension, 3 seconds to reset your breath, bracing, butt squeeze at the top. Use the rep scheme of 5/4/3/2/1 to build into your first working set of 5. Make these sets as challenging as quality mechanics will allow. Once you start your working sets, super-set it with B. Please remember our hierarchy

1. Move safely

2. Move well

3. Move with intensity

Secondary

Metcon (Time)

For time or AMRAP, whichever comes first:

AMRAP in 2 minutes:

DB man makers (50/30)…if you get to 10 reps, move on immediately to

AMRAP in 2 minutes:

Double unders…if you get to 100 reps, move on immediately to

AMRAP in 2 minutes:

50m farmer’s carry…if you complete 4 lengths, your score is your time
*Notes: you either accomplish the work necessary or move on at the time cap for each movement. Your score for today will either be a time or total reps

DB man makers:

Level 1: Rack assisted push-up + DB thruster

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