Tuesday 11/17/15

Behemoth CrossFit – Group Class

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(No Measure)

3 sets for quality:

A. Supinated BB bent over row x 6-8

B. Hamstring curl eccentrics x 5

C. Handstand skill work

-Hamstring curl eccentric: as slow as possible down, make sure folks are actually pulling through the PVC with their heels. Although obvious, this has been a problem with most.

Level 2: Natural GHR

-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 1-7

Metcon (3 Rounds for reps)

A. 5 minutes for max rounds:

Hollow rock x 10

Burpee x 15

Run x 200m

2 minutes rest

B. 5 minutes for max rounds:

Hollow rock x 10

Alternating DB snatch x 10

Assault bike calories x 10

2 minutes rest

C. 5 minutes for max rounds:

Hollow rock x 10

KBS x 15

Double unders x 20
Notes: Unbroken reps, an effort that is sustainable for the entire 5 minutes, but challenging enough to need the recovery.

-Hollow rock:

Level 1: Bent knee

Level 2: Hollow (arms down)

Level 3: Hollow (arms extended)

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