Monday 08/14/17

Behemoth CrossFit – Group Class

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Primary

Weighted Pull-ups (x 3)

Spend 10-15 minutes to work on the following gymnastic strength movement for the day:

A. Pull-ups x 3

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

B. Barbell deadlift x 3-5

C. Box jumps x 2-3

*Notes: Get some good work in on your vertical pulling strength for today and then following your 3rd-5th set or once at a 5-7/10 difficutly scale there, start touching the movements, weights, heights and progressions necessary for the secondary component.

Pull-ups:

Level 1: Rack assisted

Level 2: Box assisted

Level 3: Band assisted (Red or less, NOT red + purple!)

Level 4: Unassisted

Level 5: Weighted

Secondary

Metcon (Time)

5x (10 minute cap):

9 deadlifts (155/100)

12 push-ups

15 box jumps (24/20)
*Notes: Goal is to find a pace from the start and stick with it all the way through. Deadlifts should be unbroken each set, without ever compromising mechanics even under duress. Weight on should feel like a 2/10 at highest.

Deadlifts:

Level 1: RDL

Level 2: Deadlift

Push-ups: Athletes will either use the same box they are jumping to or go from the ground, no other options.

Level 1: Box assisted push-ups

Level 2: Ground

*This option is only allowed if you can exhibit 20/15 unbroken push-ups from the ground

Box jumps:

Level 1: 16/12

Level 2: 20/18

Level 3: 24/20

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