Thursday 8/31/2017

Behemoth CrossFit – Group Class

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Warm-up (No Measure)

2-3 rounds of:

– 10 Banded Good Mornings

– 1 Lying 60′ Sprint Start

– Building into PU/KB for workout
*Notes: Utilize this time to drill and improve the skill of the movement. Under intensity isn’t always the best time to improve skills

Kipping pull-up progression:

L1: Work on strict pull-ups x 6-8 reps

L2: Kipping pull-ups (light band)

L3: Kipping pull-ups x 3-5

Metcon (No Measure)

3 Rounds for completion:

2 Mins to complete:

400 Mtr equivalent

Straight into:

2 mins to complete:

21 KBS (55/35)

12 Pull Ups

Each round is 4 Mins broken into a run and KB/PU section. Goal is to finish each 2 min section fast enough to have some rest before transitioning.
– 400 Mtr Run/500 Mtr Row/ 30 or 25 cals (:90 sec) Assault bike.

– Pull-ups: For conditioning and intensity purposes, choose the level back from what you practiced in the skill breakout

Level 1: Jumping pull-ups

Level 2: Kipping pull-ups (light band)

Level 3: Kipping pull-ups (this level is allowed only if one has consecutive kipping pullups)

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