Tuesday 04/26/16

Behemoth CrossFit – Group Class

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Warm-up

Single leg warm-up (No Measure)

1-2x:

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

Rear elevated split squats (3 x 6-8/leg @ 20X1)

3 sets:

A. Rear foot elevated split squats x 6-8/leg @ 20X1

B. Chin-up work (see below)

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your working weights for the workout. Make these sets as challenging as quality mechanics will allow. If you can do your first set without any stumbles or falls, loading can be added. Elevate back foot on 45lb plate, no more height is necessary

Split squats:

Level 1: unloaded

Level 2: plate loaded in front

Level 3: DB/KB loaded

Chin-up work

Level 1: Bar hang x ME (shoot for :60)

Level 2: Chin above bar hang x ME (shoot for :60)

Level 3: Negatives x 2-5 @ slow as possible (shoot for 10 second negatives)

Secondary

Metcon (Time)

4x or 7:00, whichever comes first:

3 hang power cleans (155/105)

6 push press (same loading)

12 slam balls (40-50/20-30)

60m med ball run
*Notes: loading should provide unbroken reps. Weights should feel like a 3-4/10.

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