Wednesday 07/05/17

Behemoth CrossFit – Group Class

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Gymnastic skill:

3 sets (not for time):

Handstand hold x Max quality time

Rest as needed

Double unders x Max quality set

Rest as needed

*Notes: Max quality set means that you work as long as your ability to hold good positions and MOVE WELL, do not exceed your body signals of fatigue/mechanical breakdown. Record your first sets time and numbers, for following sets, try and hold yourself accountable to that time/rep scheme.

Handstand hold: The intent is to utilize a progression that will allow you to stack your joints and assume as vertical of a position as possible. ME

Level 1: Pike handstand (ground)

Level 2: Pike handstand (knees elevated on a box)

Level 3: Pike handstand (toes elevated on a box)

Level 4: Kick-up practice

Level 5: Wall

Level 6: Freestanding (against wall)

Double unders:

Level 1: Single unders (work on consecutive reps)

Level 2: Double under practice

Level 3: Consecutive double unders (choose a rep scheme no higher than 50 and knock them out fluently and efficiently)


Metcon (Time)

2 rounds for time (6 minute cap):

25 S2OH (95/65)

50 double unders
*Notes: The weight here should feel light enough for you to probably shoulder press the weight for reps, but in order to attain the reps listed, you’d have to utilize a much more effective technique. Around a 1-2/10 scale.

Accessory Work

Accumulate 90 seconds in a hollow hold

*Notes: Exhaust your ability at the hardest possible position before digressing. Once you can no longer keep an intense contraction through your midline, either rest or change to a more suitable position.

Hollow hold:

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

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