Tuesday 10/25/16

Behemoth CrossFit – Group Class

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Primary

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

*Notes:

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.

Secondary

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…

B.

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.

Accessory Work

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

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