Wednesday 02/10/16

Behemoth CrossFit – Group Class

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(No Measure)


-Crossover symmetry (before class)


Hollow roll to arch x 5

Scap/lat retractions x 5

Hanging hollow to arch swing (baby kip) + knee up x 10

-Skill warm-up: Progressing the kipping swing (part 3)

-10 minutes of QUALITY skill play alternating w/ a partner:

Level 1: Scap retractions x 5 + :10 isometric scapular hold

Level 2: Kip swing + knees up

Level 3: Kip swing + knees to elbow

*Its critical that you hit your check points when jumping onto the bar/beginning your kip swing:

1. Find your hollow position

2. Active shoulder position

Back Squat (5 x 3)

A. 2x (warm-up):

A. Back squat x 3-5

B. Necessary mobility x 60/leg

-Couch/Pigeon/Banded ankle/etc.

B. 5x (working):

A. Back squat x 3

B. Kipping skill work x 5-10 QUALITY reps

C. Suitcase carry x 60m


Back squat:

Level 1: Building. Sets should feel like a 6-8 out of 10

Level 2: all sets @ 80% of 1RM

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