Wednesday 04/26/17

Behemoth CrossFit – Group Class

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Primary

Deadlift (x 1-3 + lowering of each rep)

Take 20 minutes to cycle through the following strength components:

A. Deadlift x 1-3 (work the lowering portion of each rep)

Rest as needed

B. Push-ups/Dips x ME @ 30X1 (3 second lowering, 1 second pause at the top for lockout)

Rest as needed

*Notes:

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

Dips (x ME @ 30X1)

Bar dips: If you have yet to attain 10 high quality push-ups from the ground, work on those. If you are doing less than 5 reps, the option selected may be too difficult and if you are doing more than 10+ then increase the difficulty and choose a level below based off this prescription

Level 1: Push-ups

Level 2: Light band assist

Level 3: Unassisted

Level 4: Ring dips

Secondary

Metcon (No Measure)

Cycle through the following for 10 minutes on your own:

10 contra lateral dead bugs (opposite arm and leg lowering)

10/10 pollof presses

10 ring rows

30 seconds pinch grip
*Notes: this is not a conditioning session but will elicit a metabolic effect. However, the goal is quality sets and quality movement.

Dead bugs: focus on BREATHING through this movement. If you cannot breathe in this movement, cut your reps or time down to where you can focus on this. Keep the lower back pressed into the ground

Pinch grip: pinch a plate in each hand or the top of a dumbell (if hand size permits), either or try to pinch around the weights with just the finger strength

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