Tuesday 03/21/17

Behemoth CrossFit – Group Class

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Primary

Back Squat (x 4-6 @ 31X3)

Take 20 minutes to cycle through the following strength components:

A. Back squat x 4-6 @ 31X3

Once at a good working set (5-7/10 on difficulty scale), add in the following

B. Natural leg extensions x 6-10

C. Bar dips x ME @ 31X3

Dips (x ME @ 31X3)

*Notes:

Bar dips: You must have 10 good push-ups from the ground to perform bar dips. No more than a blue band for assistance

Level 1: Push-up progression

Level 2: Negatives/light band assistance

Level 3: Bar dips

Level 4: Ring dips (need 10 full ROM bar dips to perform)

Secondary

Metcon (No Measure)

3 rounds of:

TGU x 5/arm

Ab wheel x 10

Keg carry x 50m

Rest as needed between movements
*Notes: athletes can move as fast or as slow through this as desired but the intent is to go as challenging as the rep schemes and movements will allow. Add intensity where needed, but this doesn’t always have to mean “speed”

Turkish Get Up (x 5/arm)

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