Tuesday 12/06/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

2 sets:

Hamstring curl x 6-8

Natural GHR x 6-8

Empty BB RDL x 6-8

Primary

Deadlift (x 4-6)

20 minutes of work:

A. Deadlifts x 4-6 w/ dead stop at the bottom

B. Seated box jumps x 4-6

*Notes:

Deadlifts: dead stop means no touch and go reps. Take the time necessary to re-set and really focus on your brace before you lift.

Box jumps (x 4-6)

Max height box jumps. Measure your inches as weight for today
Seated box jumps: sit to a box that will put your femur at parallel. Height of box jumping to isn’t important as much as explosive hip and leg extension is. If you are simply “pulling” your feet up to reach the height of the box, then the box is too high.

Secondary

Metcon (Time)

Secondary:

3x (9 minute cap):

200m run

15 burpees over the bar

10 front rack lunges (135/95)

Accessory Work

2 sets:

Hamstring curl x 6-8

Natural GHR x 6-8

Leave a Reply

Your email address will not be published.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