Tuesday 11/21/17

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Behemoth CrossFit, BirthFit Houston – Group Class

Primary

Turkish Get Up (x 1/arm)

EMOM for 15:

Minute 1: Broad jumps x 2

Minute 2: TGU x 1/arm

Minute 3: Strict pull-ups x 4-6

*Notes: Complete the desired amount of reps in the minute and rest the remaining. DO NOT treat this like a conditioning session but rather invest your 100% effort into making the desired rep schemes as “challenging” as possible per your ability.

Broad jumps: 2 efforts for max distance, chalk the back of your heel where you land. Most important part about this is LANDING IN A GOOD POSITION

TGU: Depending on your comfort level with this movement, start with a moderate yet challenging weight on your first set and stay there or build throughout the 5 sets

L1: Medball/sandbag get-up

L2: KB

Weighted Pull-ups (x 4-6)

Strict pull-ups: choose a progression that will allow you do complete the 4-6 reps in a row. Smooth, efficient movement. No flailing or squirming. Do not be afraid to digress a level if necessary.

Level 1: rack assisted

Level 2: box assisted

Level 3: light band assisted (blue or less)

Level 4: un-assisted

Level 5: C2B

Secondary

“Lunging Annie” (Time)

For completion or 8 minutes, whichever comes first:

50-40-30-20-10

Walking lunges

Double unders
*Notes: Choose an option that will allow you to move through this workout without having to stop mid movement, only transition from one movement to the next AND finish UNDER 8 minutes

L1:

25-20-15-10-5

Walking lunges

100-80-60-40-20

Single unders

L2:

50-40-30-20-10

Walking lunges

100-80-60-40-20

Single unders

L3:

50-40-30-20-10

Walking lunges

25-20-15-10-5

Double unders

L4: As prescribed above

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