Wednesday 06/01/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Warm-up (No Measure)

1-2x:

Sitting to squat x 10

Lateral glute mead work x 10

Banded squats x 10

Banded hip flexion drills x 10/leg

Hamstring curls x 10

Natural GHR x 10

KB deadlifts (priming breathing and hinging mechanics) x 10

Primary

A: Back Squat (x 5/3/1)

A. Back squat x 5/3/1

B. Supinated rows x 5

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your first working set of 5. Make these sets as challenging as quality mechanics will allow. Once you start your working sets, super set it with B. Please remember our hierarchy

1. Move safely

2. Move well

3. Move with intensity

(advanced)

B: Supinated row (3 x 5)

Bent over row w/ supinated grip

Secondary

10 minute TGU test (AMRAP – Reps)

With a 10 minute running clock, perform:

TGU x ME
*Notes: do not race the clock, take as much rest or recovery as needed in between reps to complete QUALITY reps. This can be done with a KB, DB, med ball or sandbag

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