Tuesday 12/26/17

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

Sandbag squat (x 4-6)

Build throughout the following strength components for 20 minutes:

A. Sandbag squats x 4-6 + 60 foot carry

B. Push-ups x ME @ 31X1

C. Tuck-ups x 10-15

*Notes: Start light and build your way through the time allotted to a challenging set of the following. Rest as needed in between movements and sets to increase difficulty of movements/loading for the next set but still allow for quality mechanics.

Sandbag squat + carry: Squat the sandbag for 4-6 reps, drop, then with a sense of urgency, pick it back up and carry it 60 feet (do not rest longer than about 20-30 seconds)

Push-ups: goal is as close to 10+ as possible, so choose a feasible option to allow for. 3 seconds on the way down, 1 second at the bottom (do not lose tension down here), explode to the top, 1 second pause at the top

L1: Box assisted push-ups

L2: Unassisted

*Must have 10 push-ups from the ground to complete this option

L3: Weighted

Tuck-ups:

L2: V-ups

Push-ups (x ME @ 31X1)

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:

10 DB hang clean + S2OH

30 double unders
*Notes: If you finish 5 rounds before the 8 minute cap then your workout is complete.

DB hang clean + S2OH: use two dumbelles. Go to the knee each repetition and utilize and variation of a S2OH desired. Whichever DBs you choose to use, the intent is to perform each set unbroken.

L2: 50/30

Double unders: today is a good day to simply choose an option below

L1: 60 single unders

L2: 15 double unders

L3: As recommended above

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