Monday 07/10/17

Behemoth CrossFit – Group Class

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Primary

RDL (x 4-6)

Take 20 minutes to cycle through the following strength components: (I feel like people love pushing the sleds, good to keep sled work in the strength work as well)

A. RDL (romanian deadlift) x 4-6 controlled reps

Once at a good working set (5-7/10 on difficulty scale), add in the following

B. Goblet squats x 8-10

C. Natural leg extensions x 5-6

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets.

RDL: this is the hinge potion of the deadlift without going all the way to the ground. Focus on keeping a neutral spine and finding tension in your hamstring. Full foot balanced on the ground, gripping the earth with your feet.

Goblet squat:

Level 2: Double KB front squat

Goblet Squat (x 8-10)

Secondary

3 sets for quality:

Ab wheel roll-outs x 10

Lateral pillar hold x 30/30

Suitcase carry x 25m/arm

*Notes: accomplish the following work at your own desired pace. So long you are moving well, you can move as swiftly as desired.

Suitcase carry: Use dumbbells for today, no kettlebells. Do not allow the weight to pull you in any direction, imagine you are squeezing a book undenearth your arm to enhance your lat engagement

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