Tuesday 12/27/16

Behemoth CrossFit – Group Class

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Primary

Chin-ups (x 3-5 @31X1)

Supinated grip (palms facing you)
Take 15 minutes to cycle through the following strength components:

A. Chin-ups x 3-5 @ 31X1

Rest 45-60 seconds

B. Step-ups (holding a KB in the front rack) x 8-10 steps

Rest 45-60 seconds

*Notes: start at something reasonable to where you can focus on your mechanics and quality of movement, eventually building to a few challenging sets towards the end of the time frame

Chin-ups: 3 seconds down, 1 second in the bottom (at full hang), pull body upwards agressively, 1 second hold chin above the bar. This is 3-5 reps IN A ROW, not broken up…

Level 1: rack assist

Level 2: box assist

Level 3: light band assist

Level 4: unassisted

Level 5: weighted (add results under “weighted chin-ups” in WODify)

Weighted Step-ups (x 8-10)

Secondary

Metcon (3 Rounds for reps)

5 sets:

15 seconds ME AB calories

45 seconds rest

15 seconds ME box jumps (20″)

45 seconds rest

15 seconds ME Russian swings (88/70)

45 seconds rest
*Notes: SPRINT for the 15 seconds and set a benchmark for yourself for the first round through. Hold yoruself to that # the remaining portion of the rounds. This is a 1:3 work to rest ratio, you should be going about 90-95% on these efforts to really get the most out of this workout. Score is lowest rep score for each movement (3 movements)

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