Thursday 11/16/2017

Behemoth CrossFit, BirthFit Houston – Group Class

Warm-up (No Measure)

2-3 rounds of:

– 5x Land Mine Press/arm

– 10x Hamstring slides

Lvl 1 – Negatives

Lvl 2 – Full Movement

– :10-:30 sec Plank Sprint

Lvl 1 Plank Hold – Max Tension

Lvl 2 Plank + Single Arm Reach

Metcon (3 Rounds for weight)

20 minutes to complete as many good rounds as possible:

Strong Man Shuttle

– 25 Mtr Heavy Sled Drag/push

– 50 Mtr Sand Bag Carry

– 50 Mtr Farmer’s Carry

– 25 Mtr Heavy Sled Push/drag

Work individually or in teams of 2-3. Complete this as efficiently as possible and rest as needed between rounds. One partner completes all components while others rest. Score will be heaviest weight used for each movement (sleds only count plate weight)
Sleds will start at the bottom of the curb, SB and FC will be at the redline closer to the bay doors. Athlete may push or drag up to the red line first, carry down and back, then complete the shuttle with the second sled push.

Aim is to work at a higher output for roughly :90 secs. 3:1 rest:work – full recovery between rounds.

**NOTE**

Please remember to review all notes and comments if you plan to make up a previous workout BEFORE arriving at class!

Metcon (No Measure)

Monday –

Every 2 minutes for 5 minutes complete –

50 Mtr Keg Carry

10 T2B

10 DB Push Press

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

1Km Row

then in the remaining time

– 15 Hang Power Cleans + S2OH

– 5 Burpee Pull Ups
Score 1 KM Row separately.

Metcon (Time)

RDL x 4-6 reps @3111

5 rounds (5 Min Cap)

5 Deadlifts (ending RDL load)

7 Box Jumps (24/20)

9 WBS (20/14)

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