Tuesday 02/23/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (before class)


Hollow roll to arch x 5

Scap/lat retractions x 5

Kip swing + knee bend x 5-10

*Notes: Its critical that you hit your check points when jumping onto the bar/beginning your kip swing:

1. Find your hollow position

2. Active shoulder position

Skill play session:

3 sets:

:30 Hollow roll to arch

:30 rest

:30 Scap retractions + 2-sec hold on each rep

:30 rest

:30 T2B skill work

:30 rest

*Notes: This is skill work


Level 1: Hanging knee raise

Level 2: Hanging knees to chest

Level 3: Knees to elbow

Level 4: Toe-2-bar (T2B)

Metcon (No Measure)

4 sets:

:30 Renegade rows (50/30)

:30 rest

:30 Med ball cleans (80-100/50-70)

:30 rest

:30 Assault bike cals

:30 rest
*Notes: just like we typically do interval/EMOM work, set a challenging, yet reasonable # for yourself on the first round and attain that each following. Choose a loading that will allow you to work the entirety of the :30. Go at this workout in teams of 3 with one person starting at each component

Renegade rows:

Level 1: Push-ups or modified renegade rows

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