Tuesday 12/12/17

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

Gymnastics strength and skill work:

5 sets for quality (10-12 minutes):

A. 2-3 strict muscle-ups + table tops x 5

Rest 30-45 seconds

B. Double unders x ME

Rest 30-45 seconds

*Notes: do not take any more that about 30-40 seconds on either of these components

Strict muscle-ups: Choose an option where you need the most work and a difficult enough progression for the rep scheme prescribed

L1: 4-6 assisted pull-ups and box assisted push-ups

*10 push-ups from the ground are required for L2*

L2: 4-6 strict pull-ups and dips

*5/3 strict pull-ups and 5/3 ring dips are required for L3*

L3: As prescribed (coach will work with those here to find the most suitable

Double unders: Choose an option you need most work on. If you are proficient with double unders, pick a # that isn’t easy but also not extremely difficult and hit that # each effort (think somewhere between 10-100 reps)

L1: Single unders

L2: Double under practice (allow yourself about a minutes worth of practice and efforts)

L3: Consecutive double unders (somewhere in the 100 or less range)

Secondary

Metcon (AMRAP – Reps)

W/ a partner, perform 3 sets:

20 seconds of max rep WBS

40 seconds of max AB calories

60 seconds rest

20 seconds of max AB calories

40 seconds of max rep WBS

60 seconds rest
*Notes: Grab any partner and share a medicine ball and bike. The goal is to work the entirety of the time prescribed, only resting where prescribed. Set a sustainable # for your first set on each movement and try to hold that # all the way through the 3 sets. Don’t look at the clock! Just work! Your score will be your total WBS.

Accessory Work

1-3 “more” sets of “muscle-up” supporting strength work:

A. Pulling progression from above (same reps)

B. Pushing progresion from above (same reps)

*Notes: Make these sets as challenging as possible. You have multiple options here but this is to increase strength where needed (think end attainment being the muscle up). The stronger our dipping and pulling strength is the easier this movement will eventually become.

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