Tuesday 04/11/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

1 set as a group:

Walking lunges + elbow touch x 10m

Reverse lunges + knee push out x 10m

Cossack squats x 10

Cossack slides x 10

Toy soldiers x 10m

Single leg RDL x 10m

Primary

BB Back Rack Lunges (x 4-6/leg)

Take 15-20 minutes to cycle through the following strength components:

A. BB back rack reverse lunges x 4-6/leg

Immediately into…

B. Strict pull-ups x 3-5

Rest as needed

*Notes: Start light/easy and build your way throughout the

Back rack lunges: These are reverse lunges, drive through the heel of your front leg making sure the knee stays stacked over the ankle. Perform ALL reps on one leg before moving to the next one.

Weighted Pull-ups (x 3-5)

Pull-ups: Exhaust your ability at the hardest possible option before modifying. Choose a realistic option for your ability level

Level 1: Rack assist

Level 2: Box assist

Level 3: Band assist (red or less)

Level 4: Unassisted

Level 5: Wtd

Secondary

Metcon (AMRAP – Reps)

Secondary:

A. AMRAP in 3 minutes:

AB calories x 30/20

Max distance burpee broad jumps in remaining time

Immediately following, perform…
*Notes: distance will be calculated in 10 foot increments. Once athletes get off assault bike, next set of athletes will start on the following minute

Farmer’s carry x Behemoth lap (Time)

1 Behemoth lap farmer’s carry
B. For time:

Farmer’s carry x Behemoth lap

Leave a Reply

Your email address will not be published. Required fields are marked *