Tuesday 11/24/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

Warm-up sets (6-8 minutes):

x 8/5/3

*in between each warm-up set complete 30 seconds of hollow work

Notes: emphasize that there should be no rest except the time it takes to take weight off and put it on. Make sure people have a good idea of where they want their first set of 5 to be.

-Hollow hold: bent knee/hollow + arms down/full hollow

Level 1: hold

Level 2: rocks

A: Shoulder Press (x 4/3/3)

Working sets (10-12 minutes):

A. Strict press x 4/3/3

B. Supinated BB bent over rows x 5-6

Notes: Build off of 11/6 strength work

Bent Over Row (x 5-6)

Notes:

-Supinated BB bent over row: Supinated grip, driving elbows back and pulling below the belly button. All lats

Metcon (Time)

3 sets:

10 deadlifts @ end press load

20 feet anchored sit-ups

30 suitcase lunges
Notes:

-Lunges

Level 2: 55+/35+

-Feet anchored sit-ups:

Level 2: hug a plate to your chest

Leave a Reply

Your email address will not be published. Required fields are marked *