Monday 07/17/17

Behemoth CrossFit – Group Class

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Warm-up

1x:

5 small kip swings

5 large kip swings (emphasis is on utilizing lats to elevate body)

5 large kip swings + slight knee bend

5 lying hip extension

5 pull-up progression

5 reps of pushup progression, sit-ups and air squats

5 lying hip extension

3-5 pull-up progression

Primary

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
3 rounds of “Barbara”

For time:

10 pull-ups

20 push-ups

30 ab-mat sit-ups

40 air squats

Rest 3 minutes between rounds

*Notes: rounds should take you precisely 3-ish minutes on the faster end and 4-ish, 5 minutes on the slower end. There is a 5 minute cap on each round as no one will work past this time frame/round. Please choose an option below that will allow for this desired intent. If you begin at the hardest possible option and do not finish your work at the 5 minute mark, step back a level and then re-assess.

Level 1:

10 pull-ups

15 push-ups

20 ab-mat sit-ups

25 air squats

Pull-ups: REMEMBER, for conditioning and intensity purposes, choose 1 level below where you believe you are proficient

Level 1: Jumping pull-ups

Level 2: Banded kipping pull-ups (light band)

Level 3: Kipping pull-ups

Push-ups: REMEMBER, for conditioning and intensity purposes, choose 1 level below where you believe you are proficient

Level 1: Box elevated push-up (30″-12″)

Level 2: Plate elevated push-up (1 or 2 plates)

Level 3: Ground

Accessory Work

200m sandbag carry (Weight)

200m sandbag carry
*Notes: Choose a weight that you can hug high on your chest and have no more than 1 or NO breaks!

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