Tuesday 01/19/16

Behemoth CrossFit – Group Class

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(No Measure)

Crossover symmetry (before class)

Supinated row (x 5)

Bent over row w/ supinated grip
Strength circuit (15 minutes)

5 sets:

A. Supinated row x 5

B. Handstand hold x :30

C. Box jumps x 1-3

Notes:

-Handstand hold: If 30 seconds is a breeze, shoot for :45. If that is just as easy, no more than :60

Level 1: push-up plank/long hollow

Level 2: wall walk

Level 3: kick-up

-Box jump: just working into height for the workout

Metcon (AMRAP – Rounds and Reps)

12 minute clock:

A. Buy-in: 800m plate run

B. In remaining time, max rounds of:

3 TALL box jumps

6 CHALLENGING push-ups

9 Squats (hugging plate)
Notes:

Level 2: 45/25 plate

-Challenging push-ups: Choose a rack level, ground or band that will challenge you for the given repetitions

Level 1: rack system (exhaust your ability from the ground first if possible)

Level 2: ground (go to rack system once you’ve exhausted your ability from the ground first)

Level 3: banded

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