Wednesday 04/27/16

Behemoth CrossFit – Group Class

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Foam Roll (No Measure)

5 minute foam rolling circuit

Posterior warm-up (No Measure)

-Banded steps forward x 10

-Banded steps laterally x 10

-Banded squat jumps x 5 (band around patellas)

-KBS x 10/KB deadlift x 5-10 (working DL mechanics)


A: Deadlift (3 x 4)

3 sets:

A. Deadlift x 4

B. Bar dips x ME @ 30X1 (3 second lowering, 1 second pause at the top for lockout)

*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.

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

B: “Bar dips” (AMRAP – Reps)

1 set, max effort bar dips
Bar dips: Goal is 6-8ish reps per set. If you are doing 10+, increase difficulty and choose level below based off this prescription

Level 1: Banded

Level 2: Unloaded

Level 3: Wtd (log as “weighted dips” under “custom WOD” in WODify)


Metcon (No Measure)

3-4 sets:

:40 max anchored sit-ups

:20 rest

:40 pinch grip

:20 rest

Anchored sit-ups

Level 2: Hold a plate in front and reach overhead with it as you sit-up

Pinch grip:

Level 1: 2 bumper plates

Level 2: Ends of 2 dumbbells

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