Wednesday 05/11/16

Behemoth CrossFit – Group Class

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Warm-up

Single leg warm-up (No Measure)

1-2x:

Walking lunges + elbow touch x 10m

Reverse lunges + knee push out x 10m

Cossack squats x 10

Cossack slides x 10

Toy soldiers x 10m

Single leg RDL x 10m

Agility Work (No Measure)

Agility ladder, agility drills or plyometrics of coaches choice

Primary

A: Weighted Step-ups (x 10-12)

3 sets:

A. DB step-ups x 10-12 (5-6/leg)

B. Ring rows x ME @ 31X1

*Notes: Make these sets as challenging as quality mechanics will allow. Take a couple sets to find where that may be, but do not take all day

DB step-ups: full foot onto the box, minimize the drive off the ground foot!

B: Ring Rows (3 x ME @ 31X1)

Ring rows: 3 seconds descent, 1 second hold with arms extended, 1 second hold at top. Goal is 6+ reps, adjust feet as needed

Secondary

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
50-40-30-20-10 or 10:00, whichever comes first

*Notes:

Level 1: 2x for single unders

Level 2:

25-20-15-10-5

Double unders

50-40-30-20-10

Sit-ups

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