Tuesday 2/02/16

Behemoth CrossFit – Group Class

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(No Measure)

A.

-Crossover symmetry (before class)

-Joint MOB

-Skill warm-up: Behemoth Clean Progression x 3 reps of:

RDL

1st pos hang power clean

2nd pos hang power clean + front squat

3rd pos squat clean

Front Squat (x4/4/4/4/4)

B1. 2x (warm-up sets):

A. Front squat x 4

B. Necessary mobility x 60/leg

-Couch/Pigeon/Banded ankle/front rack/etc.

B2. 5x (working sets):

A. Front squat x 4

B. HSPU progression x 3-6 QUALITY reps

*Notes

Front squat:

Level 1: Building. Sets should feel like a 5-7 out of 10

Level 2: all sets @ 75% of 1RM

HSPU: 10 reps on the below level is required for advancement to the next

Level 1: Push-ups

Level 2: Knees on box HSPU

Level 3: Toes on box HSPU

Level 4: One leg elevated on box HSPU

Level 5: Wall

weighted plank (2 x 60)

Accessory work

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