Wednesday 02/01/17

Behemoth CrossFit – Group Class

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Warm-up

2 sets:

Band pull aparts (pronated + supinated) x 10

Face pulls x 10

Rear delt raises x 10

Banded BTN presses (standing in band) x 10

Banded OH hold x 10 seconds

Primary

A: Push press + push jerk (x 1-2 + 1-2)

Take no more than 15-20 minutes to cycle through the following strength components:

A. Push press x 1-2 + Push jerk x 1-2

B. Deck squats x 6-10

*Notes: When the weight is lighter, you may want to do 2 reps of each to really build quality mechanics before moving into 1 rep of each as the time winds down. Let your mechanics dictate your loading here.

Deck squats: you must be able to complete 10 consecutive reps (single leg = alternating) before advancing to next progression

Level 1: elevated surface

Level 2: ground

Level 3: candlestick (alternating)

Level 4: pistol squat (alternating)

Secondary

Metcon (3 Rounds for reps)

Work for 10-15 seconds at 100% intensity (as fast as you can physically move WELL, obviously), then rest the remaining portion of the minute for 4 sets (12 minutes):

Minute 1: Assault bike

Minute 2: BB thrusters (95/65)

Minute 3: Jump rope
*Notes: set a # on your first time through and attempt to hold it there each time.

Jump rope: for today, choose and option that will allow you to work consistently and consecutively for 15 seconds. No mess ups! Focus!

Level 1: single unders

Level 2: double unders

Accessory Work

Complete 3-5 sets with a partner:

Partner 1: Hug a heavy sandbag/slam ball in the front rack for 30 seconds

Partner 2: ME ring rows in that time

Rest 30 seconds and switch

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