Wednesday 04/05/17

Behemoth CrossFit – Group Class

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Primary

Deadlift (x 3-5)

Take 20 minutes to cycle through the following strength components:

A. Deadlift x 3-5 (work the lowering portion of each rep)

Once at a good working set (5-7/10 on difficulty scale), add in the following

B. Push-ups x 6-10 @ 01X1

*Notes:

Deadlifts: Try and do as many sets possible with double overhand. Move to mixed grip when needed

Push-ups (x 6-10)

Push-ups: This is a good opportunity to work GOOD push-ups where the midline stays INTACT. For the rep scheme provided, may need to check your ego and work on an option that will allow for the highest quality reps. The tempo listed is 1 second at the bottom and 1 second at the top of each repetition. Work with a partner to help hold you accountable to this tempo but also your highest quality of movement.

Level 1: Elevated

Level 2: Unloaded

Level 3: Wtd (for rep scheme provided)

Weighted push-ups (x 6-10 @ 01X1)

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6: (do not exceed more than 1 round)

500m row

40 Box jumps (24/20)

30 T2B
*Notes: choose a box height and T2B option that will allow you as close to unbroken movement as possible.

T2B:

Level 1: Reverse sit-up (rig assistance)

Level 2: Hanging knee raise

Level 3: K2E

Level 4: T2B

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