Monday 12/05/16

Behemoth CrossFit – Group Class

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Primary

Handstand Push-ups (x ME)

4 sets for QUALITY (12 minute cap):

HSPU x ME

Rest 30 seconds

Chin above bar hang x ME (no more than 30 seconds)

Rest 30 seconds

Deck squats x 8-10

Rest 30 seconds

*Notes: Do not work past about 30 seconds on any of these movements. Rest a brief 30 seconds before entering you next movement. This is not a “conditioning” workout,

HSPU

Level 1: DB press

Level 2: Pike HSPU (ground)

Level 3: Pike HSPU (knees on box)

Level 4: Pike HSPU (toes on box)

Level 5: HSPU

Deck squats: you can increase the difficulty of this movement by rolling up onto 1 leg (pistol squat)

Chin above bar hang (x ME)

Secondary

Metcon (AMRAP – Rounds and Reps)

Work with a partner:

AMRAP in 12:

30/20 calories on assault bike

40 air squats

30 T2B

20 push-ups

10 pull-ups
*Notes: break the reps up however desired but the work should be split up into shorrt work and short rest intervals. Pull-ups can be any type of pull-up. Partner assist, kipping, jumping, however desired so long you have earned your way into that progression. Good goal would be 4+ rounds of this one

Accessory Work

weighted plank (2 x :60)

2 sets:

Weighted plank x :60

*Notes: measure loading here

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