Tuesday 03/14/17

Behemoth CrossFit – Group Class

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Primary

Gymnastics strength:

Spend 10 minutes cycling through the following components

A. Hollow hold x 15-45 seconds

Rest 15-45 seconds

B. Handstand hold x 15-45 seconds

Rest 15-45 seconds

C. Bar hang x 15-45 seconds

Rest 15-45 seconds

*Notes: Quality > quantity. Strive for high movement quality. Think tension through each movement, from finger tip to toe and BREATHE through each movement. If you can’t breathe within your positions, you don’t deserve to be there! Remember that. There is a BROAD range of time here, choose the time frame that meets YOUR ability level

Handstand hold:

Level 1: Pike HS hold (knees on box)

Level 2: Pike HS hold (toes on box)

Level 3: Wall walk

Level 4: Kick-up

Bar hang:

Level 1: Bar hang

Level 2: Bent arm hang

Level 3: Chin above bar hang/single arm hang

Hollow hold:

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

Secondary

Metcon (4 Rounds for reps)

AMRAP in 3:

3 DB man makers (50+/30+)

13 double unders

Rest 60 seconds

AMRAP in 3:

5 DB hang squat cleans (50+/30+)

15 double unders

Rest 60 seconds

AMRAP in 3:

7 DB thrusters (50+/30+)

17 double unders

Rest 60 seconds

AMRAP in 3:

9 DB push press (50+/30+)

19 double unders

Rest 60 seconds
*Notes: only rest should be in between AMRAPs and the time it takes to transition between movements. Choose dumbells that will allow unbroken efforts across the board. Rep schemes are low enough that might provide a little more challenging loading. Score is total reps for each AMRAP

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