Tuesday 10/24/17

Behemoth CrossFit – Group Class

Primary

Turkish Get Up (x 2/arm)

Every 3 minutes for 15 minutes, perform:

TGU (turkish get-ups) x 2/arm + DB farmer’s carry x 50m AHAP

*Notes: Treat this as strength work more than a conditioning session. Try and build over the course of the 5 sets and if you can no longer build because of mechanics or load, stay there!

TGU:

L1: Unloaded

L2: medball/sandbag on the shoulder (if shoulder flexion is an issue)

L3: KB

Farmer’s Carry (x 50m)

DB farmer’s carry: Carry two dumbells with good mechanics for 50m. Only go as heavy as your ability to pick up the dumbells.

Secondary

Weighted Pull-ups (x 5/4/3/2/1)

5-4-3-2-1

Strict chin-ups

*Perform 8-10 hamstring curls in between each set*

*Notes: Choose proper progressions to accomplish the rep scheme above UNBROKEN. With a descending rep scheme like the above, try and increase difficulty as you go along, however invidivual sets shouldn’t be broken up.

Strict chin-ups: supinated (palms facing you) grip

L1: Assisted

L2: Unassisted

L3: C2B or weighted

Hamstring curls: emphasize a controlled negative (not slow)

L1: Lying hamstring curls (furniture sliders)

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