Wednesday 06/22/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

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

Primary

A: Front Rack Lunge (x 10/8/6/4/2)

Perform the “building” sets below:

A. BB Front rack lunges x 10/8/6/4/2

B. Chin-ups x 5/4/3/2/1

*Notes: Over the course of 5 sets, “build” to a tough ending set for the day. Remember our hierarchy

1. Move safely

2. Move well

3. Move with intensity

B: Weighted Chin-ups (x 5/4/3/2/1)

supinated grip (palms facing you)

Secondary

Metcon (Time)

10x or 10 minutes, whichever comes first

10 Russian KBS (70/55)

10 Push-ups

Leave a Reply

Your email address will not be published.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