Wednesday 04/20/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Shoulder prep routine (No Measure)

GB wrist series x 5-10/movement

Push-up + press throughs x 5

Thoracic bridge x 3-5/side

Rocking tables x 8

Pass throughs x 10/10

Band pull apart series x 5/movement

Bar hang (hands as close as possible) x :30

Primary

A: Single Arm Dumbell Press (3 x 5)

B: Lunges (3 x 10-12)

Rest as needed

*Notes: Make these sets as challenging as quality mechanics will allow.

Level 2: hold the DB overhead as you lunge

Secondary

Metcon (AMRAP – Rounds and Reps)

5x or 10 minutes, whichever comes first:

200m run

6 deadlifts (275/185)

12 plyo push-ups
*Notes:

Deadlift: should feel like a 5-6/10 scale

Plyo push-ups: If you can do 20+ pushups from the ground, do plyo. Otherwise stick to your progression

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