Monday 10/10/16

Behemoth CrossFit – Group Class

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Primary

A: Deadlift (x 5 @ 31X1)

Cycle through the strength components for 20 minutes:

A. Deadlifts x 5 @ 31X1

B. Single arm DB press x 5-6/arm @ 31X1 + 60 foot waiter’s walk

*Notes: 3 seconds lowering the barbell, 2 seconds with the bar on the ground, X for explosive stand and squeeze of the glutes, 2 second hold at the top of the rep. Start with 5 reps on each set and build over the course of the time to a challengeing set of 5. If you get to a weight that you can no longer progress with, do more sets there. Work as heavy as tempo and quality mechanics will allow. Understand that with this difficult tempo, weights will differ from your typical 5RM. The tempo is used to enhance time under tension and improve body awareness and strength in the positions of your deadlift.

B: Single Arm Dumbell Press (x 5-6/arm @ 31X1)

Secondary

Metcon (AMRAP – Reps)

On your own, complete:

2-3 sets (for quality):

:20-:30 Single arm front rack reverse lunges x ME (left arm)

:20-:30 Single arm front rack hold (left arm)

:20-:30 Hollow hold

:20-:30 Single arm front rack reverse lunges x ME (right arm)

:20-:30 Single arm front rack hold (right arm)

:20-:30 Hollow hold

:60 rest
*Notes: Use a KB as heavy as quality mechanics and your ability to work for the entirety of the time will allow for. Reps will be total lunges, KB weight in notes

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