Tuesday 05/24/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Gymnastic skill and strength (No Measure)

EMOM for 12:

Minute 1: HSPU

Minute 2: Natural GHR

Minute 3: Double unders

Minute 4: Hollow rocks
*Notes: Work for 30 QUALITY seconds and set a # or time frame for yourself, replicate that each time you come back around. Goal is to work for as much of the :30 as possible

HSPU:

Level 1: Push-ups

Level 2: Pike HSPU (knees on box)

Level 3: Pike HSPU (toes on box)

Level 4: HSPU

Hollow rocks:

Level 1: Bent knee hollow rocks

Level 2: Straddle hollow rocks

Level 3: Hollow rocks

Primary

AMRAP in 15: DB snatch/DB squat/Suitcase carry (AMRAP – Rounds and Reps)

AMRAP in 15:

Alternating DB snatch x 10

DB squat x 5

Suitcase carry w/ dumbbell x 50m
*Notes:

Alt DB snatch 50+/30+

DB squat:

Level 1: hold in the front rack

Level 2: hold overhead (if mobility allows)

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