Behemoth CrossFit – Group Class
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!
L2: medball/sandbag on the shoulder (if shoulder flexion is an issue)
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.
Weighted Pull-ups (x 5/4/3/2/1)
*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
L3: C2B or weighted
Hamstring curls: emphasize a controlled negative (not slow)
L1: Lying hamstring curls (furniture sliders)