Wednesday 04/06/16

Behemoth CrossFit – Group Class

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Warm-up

Warm-up (No Measure)

Kipping pull-up skill play

Primary

A: Back Squat (3 x 5)

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your working weights for the workout. Make these sets as challenging as quality mechanics will allow.

B: Weighted Pull-ups (3 x 5)

Pull-ups: You must be able to do 1 chin-up to switch your grip to pronated (pull-up grip)

Level 1: Box assist

Level 2: Band assist (only blue or less band)

Level 3: Unassisted

Level 4: Wtd

Secondary

Metcon (No Measure)

3 sets for quality:

:40 Lateral plank (right side)

:20 rest

:40 Lateral plank (left side)

:20 rest

:40 Ab roll-outs

:20 rest
*Notes:

Ab roll-outs:

Level 1: ring fall outs

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