Tuesday 10/20/15

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 1-3 @ 20X1

Metcon (Time)

12 minute clock for max reps:

15 TOUGH power clean and jerks

30 wall ball shots
At the start and at every 3 minutes until 12 minutes, perform a Behemoth lap before returning to work. Whatever weight is chosen should force drop and go reps

Accessory Work

Accumulate 3 minutes in a plank. Every time you break, perform 10 empty BB bent over rows.

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