Wednesday 05/24/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

Take no more than 10 minutes to cycle through the following and build into the movements and workout weight that will be used below:

A. Barbell deadlift x 1-2 reps (these shouldn’t be touch and go)

Immediately into…

B. Polloff presses x 5/side + breath & brace

Immediately into…

C. Dips/push-ups x 2-4

Immediately into…

D. Table top rocks x 5

Immediately into…

E. WBS x 3-5

Rest as needed

*Notes: Use this time to casually build into your workout weight for the day and to touch the mobility components to improve position for the movements

Primary

Pull, Push, Toss (AMRAP – Rounds and Reps)

AMRAP in 12 minutes:

1 Deadlift (315/225)

3 Bar dips

7 WBS
*Notes: Reps here are low enough to where you can and should do all of your reps unbroken, no questions asked. Weight on the deadlift should be challenging today (probably closer to a 5-6/10 scale) but never to the point where mechanics will be compromised under fatigue/duress. If you are unsure, go a tad lighter or talk to a coach on what would be the best weight for you.

Bar dips: in order to perform these, you must have at least 10 quality push-ups from the ground.

Level 1: Push-ups

Level 2: Bar dips

Level 3: Ring dips (you must be able to perform 10 quality bar dips in order to do ring dips)

WBS: if you are EXTREMELY proficient, both mind and body with the weight you typically use, go up one size for this workout”

Leave a Reply

Your email address will not be published. Required fields are marked *