Tuesday 09/27/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

Rear elevated split squats (x 6-8 @ 3111)

3 sets (15 minutes):

A. Rear foot elevated split squats x 6-8/leg @ 3111 (3 seconds down, 1 second at the bottom, 1 second to stand, 1 second at the top)

B. Hamstring curl + SLOW negative x 6-8

*Notes: everyone does first set unloaded at STRICT tempo. This is a lot of time under tension, little weight if NONE is really needed

Secondary

Metcon (Time)

3x (10 minute cap):

10 hang power cleans (115/75)

10 bar facing burpees

200m med ball run (20/10)

Accessory Work

Pull-ups (x 15-20)

Accumulate 15-20 pull-ups in as difficult a progression as possible, each time you break to rest, perform 15-20 hollow rocks

*Notes: use a difficulty that will allow you at least 1-2 breaks

Level 1: rack assist

Level 2: box assist

Level 3: unassisted

Level 4: weighted (log “add performance” in WODify)

Leave a Reply

Your email address will not be published.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