Tuesday 09/22/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

2-3 sets (no more than 10:00):

Level 1:

A. Knuckles touching bar hang x max time (no more than 60 seconds)

B. Wall walk + max time hold

-until loss of position

-working your way to a completely vertical body position

If nose is against wall, completely vertical in B, add in:

C. Handstand kick-ups x 30 feet

**GOAL: completely vertical position on wall walk (coaches standard) for :30 to move onto Level 2

Level 2:

A. Knuckles touching bar hang x max time (no more than 60 seconds)

-If you can hold for 60, then do: Single arm ring hang (no more than 30 seconds/arm)

B. Kick up handstand hold x max time (no more than :60)

**GOAL: 2 sets of 60 seconds handstand hold in B (coaches approval) to move onto B1.

If you can hold 2 sets of 60 seconds handstand hold in B, do this instead:

B1. HSPU negatives x 1-2 @ 5 seconds (kick down and kick back up for each rep)
You are encouraged to keep track of your progress so that you can progress ONLY when the body is ready to. That can be onto Level 2 or that can be an additional 3-5 seconds on a movement.

Metcon (AMRAP – Rounds and Reps)

15 minutes for max rounds:

200m run

15 DB thrusters

200m run

7 DB burpee box step overs

Leave a Reply

Your email address will not be published.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