Tuesday 12/19/17

Behemoth CrossFit, BirthFit Houston – Group Class

Warm-up

10 minutes to cycle through, finding working load and practicing gymnastic skill progression:

A. Banded straight arm press down (from hollow) x 5

B. Kipping swing x 5 + T2B progression x 5

C. 2 power cleans + 2 front squats + 2 S2OH

*Notes: the barbell complex should be touch and go as this “cycling” skill should be used for some of the reps in todays workout.

T2B:

L1: Lying leg lifts

L2: Kipping straight leg raise (knees/hips/chest/eyes)

L3: T2B

Barbell work: weight for the “primary” below should feel like a 3-4/10 scale. This weight should be to be taken for consectutive reps throughout the workout even under duress. You will be limited by your S2OH weight but the bar weight will stay the same throughout the workout. Choose weights based on being able to finish the barbell work in no greater than 90 seconds.

L2: 155/105

Primary

Metcon (3 Rounds for reps)

Max reps in 3 minutes:

15 power cleans (155/105)

ME bar facing burpees

Rest 2 minutes

Max reps in 3 minutes:

20 S2OH (same barbell)

ME T2B in remaining time

Rest 2 minutes

Max reps in 3 minutes:

25 front squats (same barbell)

ME AB calories in remaining time

Rest 2 minutes
*Notes: Choose a loading that will allow you to complete the barbell movements in no more than :90. Your S2OH will be your limiter for this workout. Once at the next movement, goal is to attain as many quality reps as possible

Accessory Work

Barbell Row (3 x 8-10)

3 sets:

8-10 barbell rows (supinated grip)

*Notes: if loading on the bar is too much for this movement, break down and use something that will allow you to focus on mechanics

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