Wednesday 04/19/17

Behemoth CrossFit – Group Class

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Primary

Chin-ups (x ME @ 5010)

Supinated grip (palms facing you)
Cycle through the following structural strength components for 15 minutes:

A. Chin-ups x ME @ 5010

Rest 30-45 seconds

B. Step-ups x 10-12 (5-6/leg)

Rest 30-45 seconds

C. Weighted carry x 120 feet/50m

Rest as needed

*Notes: Make these sets as challenging as quality mechanics will allow. Stick to the strict rest in between A-C and rest as needed to increase the intensity (loading) for the following set if ability allows

Chin-ups: Supinated grip. This is 5 seconds lowering, 0 seconds at the bottom, 1 second to pull yourself above the bar, 0 seconds at the top

Level 1: rack assisted chin-ups

Level 2: box assisted chin-ups

Level 3: light band assisted (red or less)

Level 4: unassisted

Weighted carry: hug a sandbag/med ball for 120 feet or carry a heavy keg for 50m. Either way, this carry shouldn’t exceed about 30 seconds of consistent work

Weighted Step-ups (x 10-12)

Step-ups: load these with DBs if bodyweight isn’t challenging enough. No one needs to exceed a 20″ box here

Secondary

Metcon (AMRAP – Rounds and Reps)

Work with a partner for 10 minutes:

Partner 1: runs a 200m run

Partner 2: AMRAP of…

3 odd object cleans

6 push-ups
*Notes: Each athlete will have their own individual score on this workout. Just pick back up where you left off from when returning from the run.

Odd object cleans: Use a challenging med ball or a sandbag here but whichever weight you use, you should be able to go directly into the next repetition upon dropping without resting drastically

Push-ups: Choose an option that will allow you the highest quality of movement. You will reach fatigue, have a back up plan in place. Coaches will be VERY STRICT on quality of movement here. You are only doing yourself a disservice by practicing poor repetitions! Don’t train bad movement! If you can do 20+ consectutive, true pushups from the ground, do plyometric push-ups.

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