Wednesday 05/25/16

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: Lunges (4 x 10-14)

4 sets:

A. Wtd reverse lunges x 10-14 steps

B. Strict pull-ups x 5-8

*Notes: Over the course of 4 sets, build to a challenging set at the end. Make these sets as challenging as quality mechanics will allow.

B: Pull-ups (4 x 5-8)

Pull-ups: If you currently DO NOT have any pull-ups, keep a supinated/chin-up grip

Level 1: Assisted chin-ups

Level 2: Strict pull-ups + assisted pull-ups

Level 3: Weighted (log as “wtd pull-ups” in WODify)

Secondary

AMRAP in 5: Double unders/squat cleans (AMRAP – Reps)

AMRAP in 5:

150 double unders

In remaining time, max reps of:

Squat cleans (155/105)
*Notes: squat cleans should feel like a 3-4/10. Reps should PROBABLY be done in quick singles, not resting any more than 10 seconds in between reps

Double unders:

Level 1: single unders

Level 2: max double unders in 3:00

Level 3: Double unders

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