Tuesday 10/13/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

3 sets (no more than 10:00):

Level 1:

Mobility: Grip changing bar hang x 30 seconds (accumulated)

Skill: Wall walk + max time hold until loss of position

Skill 2: Handstand kick-ups w/ partner x 30 feet

*must be able to at least get vertical on the wall*

**GOAL: completely vertical position on wall walk (coaches standard) + comfort on handstand kick ups to move onto Level 2 skill

Level 2:

Mobility: Grip changing bar hang x 60 seconds (one effort)

Skill: Kick-up handstand hold x max time – no more than 60 seconds

**GOAL: 1 set of 60 seconds handstand hold w/out break in position or soft elbows/shoulders in skill (coaches approval) to move onto Level 3 skill

Level 3:

Mobility: Single arm ring hang x 30/arm (one effort)

Skill: HSPU negatives x 1-5 @ 5 seconds (kick down and kick back up for each rep)

**GOAL: 1 set of 5 reps + 5 second negative HSPU w/ LITTLE rest in between reps (coaches approval) to move onto final skill

Level 4:

Skill: HSPU x 1-2 @ 20X1

Metcon (Time)

In teams of 3, complete 5 rounds/person or max rounds in 18 minutes of work:

AB calories x 5/10

DB push press x 8

Burpee box jumps x 6

Keg duck walk x 40 feet
This will be performed merry go round style. Partner 1 will go while 2 and 3 rest, then 2 will go while 1 and 3 rest, then 3 will go while 1 and 2 rest and so on and so forth for 5x/each or 18 minutes. Would love to see 1 minute rounds/person!

Accessory Work

2 sets:

8-10 straight leg glute bridge + hamstring curl (on med ball)

Level 2: 5-6/leg single leg glute bridge + hamstring curl (on med ball)

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