Wednesday 06/28/17

Behemoth CrossFit – Group Class

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Warm-up

Gymnastics skill work:

1 set (as a group):

10 TALL calf raises (rolling to big toe)

10 scap shrugs

10 lat press downs + pause

10 second PERFECT hollow hold OR 10 PERFECT hollow rocks

2 sets (on your own):

10 TALL calf raises (rolling to big toe)

10 scap shrugs

10 lat press downs + pause

10 second PERFECT hollow hold OR 10 PERFECT hollow rocks

Primary

50/25/200m (Time)

For time:

50 T2B (Minute 0-3)

25 Burpee box jumps (24/20) (Minute 3-6)

200m odd object carry (Minute 6-10)
*Notes: for this workout the goal is to complete the 50/25/200 in under 10 minutes, however if you do not hit the work requirement within the time frame, then move on to the next movement. Score will either be total time or 10:00 with total reps in notes.

T2B:

Level 1: Lying knee raise/leg lift/dead bug

Level 2: Hanging knee raise

Level 3: Knees to elbow

Level 4: Toes to bar

Odd object carry: Carry a keg/sandbag/medball however desired but the goal is to get it the entire 200m with as little (hopefully none!) breaks as possible

Accessory Work

Perform 2 sets with a partner:

Hamstring curls x 10 + slow negative

Arch-ups x 10 + 10 second hold

Rest as needed

*Notes: have your partner sit on your legs and anchor them down while doing this work

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