Tuesday 01/09/18

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

RDL (x 8-10)

Take 12-15 minutes to cycle through the following strength components:

A. Weighted RDL x 8-10

Rest 30-45 seconds

B. Ab wheel roll-outs x 8-10

Rest 30-45 seconds

C. Chin-up negatives x 1-3 (slow as possible but do not exceed 10 seconds)

Rest 30-45 seconds

*Notes: rest only the prescribed amount of rest before moving onto the next movement. Build at each movement so long you are able to maintain quality mechanics.

Weighted RDL: use DBs or KBs for today

L1: unloaded

L2: two-legs

L3: single leg unloaded x 4-5/leg

*Must show strong foot position, control and balance to move into loading (L4)*

L4: single leg loaded x 4-5/leg

Ab wheel roll-outs:

L1: elbow plank

L2: unloaded

*Must be able to show consistency “nose to ground” with quality mechanics to move into L4*

L3: weighted

Chin-up negative: Rest only as much time as it takes you to step on a box or jump your chin right above the bar. Establish control through the movement, no swinging! Only progress to the next level if you can perform a set @ a full 10 second negative

L1: rack assist

L2: box assist

L3: band assist (blue or less)

L4: unassisted

Secondary

Metcon (No Measure)

EMOM for 15:

Minute 1: AB calories x 40 seconds

Minute 2: KB push press x 8-10 + front rack hold to 40 second mark

Minute 3: Box jumps x 10
*Notes: try not to work past 40-45 seconds on any of these movements, especially in the beginning of this workout.

AB calories: this should not be a max effort sprint. Do not work longer than 40 seconds but work with a sense of urgency.

L2: 15/10 calories

KB push press: choose weights that will allow you unbroken reps for the rep scheme provided.

L2: 55/35

Box jumps: choose a height that will allow you to jump up and step down without hesistation.

L2: 30/24

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