Tuesday 04/18/17

Behemoth CrossFit – Group Class

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Warm-up

Agility work: 4-cone drill

Primary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 2:

50 Air squats

40 Double unders/single unders

30 KBS (55/35)

20 Box jumps (24/20)

10 HSPU

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4:

50 Air squats

40 Double unders/single unders

30 KBS

20 Box jumps

10 HSPU

Rest 4 minutes

Metcon (Time)

For time or 8 minutes, whichever comes first:

50 Air squats

40 Double unders

30 KBS

20 Box jumps

10 HSPU
*Notes: 20 minute cap on this entire workout. Score is time on final component

HSPU: It’s recommended that you choose the option for today that is one progression DOWN from where you would typically go for HSPU strength work

Level 1: DB press

Level 2: Pike HSPU (knees on box)

Level 3: Pike HSPU (ground)

Level 4: Pike HSPU (toes on box)

Level 5: Wall

Accessory Work

Accumulate max time in a chin above bar hang in 4 sets

*Notes: do not exceed 30 seconds each time, this will give you a total of 2 minutes max

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