Behemoth CrossFit – Group Class
A: Turkish Get Up (x 2-3/arm)
3 sets (no more than 15-20 minutes)
A. Turkish get-ups (TGU) x 2-3/arm
B. TOUGH Box jumps x 5
TGU – as heavy as rep scheme and ability will allow.
B: Max Height Box Jump (Distance)
Max Height Box Jump
*Notes: jump/extend FIRST then elevate the feet. If you have gotten to a height in which you are “second guessing” your ability on the first jump, it is very unlikely that 5 jumps will happen there. Stay conservative if you have been known to catch a shin on the box.
Metcon (2 Rounds for reps)
A. 1 set:
40 seconds of ME KBS (above the eye level)
Rest 20 seconds
40 seconds of ME 20m shuttle runs
Rest 20 seconds, then immediately into…
EMOM for 10:00
Minute 1: # of reps accomplished above (KBS)
Minute 2: # of reps accomplished above (shuttle runs)
Component “A” is simply to set the “#” you will perform in component “B”. Score will be lowest attained reps for each movement through the workout.
Chin-ups (x 5/4/3/2/1 @ 1X13)
Supinated grip (palms facing you)
*Notes: 1 second hang in the bottom, explode upwards, 1 second chin over the bar, 3 seconds to lower