Tuesday 11/10/15

Behemoth CrossFit – Group Class

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(No Measure)

3 sets for quality

A. Max hollow hold (no more than 30-35 seconds)

B. Hamstring curl eccentrics x 5

C. Handstand skill work

Notes:

-Hollow hold:

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

-Hamstring curl eccentric: as slow as possible down

-Handstand practice: member progression is up to coaches discretion

Level 1: back/wall facing x max hold

Level 2: negatives x 3-5 + 5 sec

Level 3: hspu x 5

Metcon (AMRAP – Rounds and Reps)

3 sets:

90 second clock

Sandbag run x 60m (in zercher hold)

Max rounds of:

3 deadlifts

4 hang cleans

5 S2OH

6 front rack lunges

30 seconds rest
Notes:

BB movements:

Level 2: Use an axel bar

Metcon (AMRAP – Rounds and Reps)

90 second clock

Assault bike x 30 seconds

Max rounds of:

3 deadlifts

4 hang cleans

5 S2OH

6 front rack lunges

90 seconds rest
Assault bike: Try and keep the RPM @ 65+/55+

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