Monday 08/01/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

A: Metcon (No Measure)

Complete 2 sets with a partner:

Partner hamstring curls x 5 (slow as possible, pulling through the heels)

Cossack slides x 5/side

Sit to squat x 5

Back Squat (5 x 2)

5 sets:

A. Back squats x 2

B. HSPU x 5-8

*Notes: use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout.

Handstand Push-ups (5 x 6-8)

HSPU:

Level 1: Standing DB press x 5-8

Level 2: Pike HSPU (knees on box)

Level 3: Pike HSPU (toes on box)

Level 4: HSPU

Accessory Work

Metcon (No Measure)

8 sets:

20 seconds hollow rocks

10 seconds rest

20 seconds arch hold

10 seconds rest
*Notes: optional, but you know you want it AND need it 🙂

Level 1: Bent knee

Level 2: Hollow

Leave a Reply

Your email address will not be published. Required fields are marked *