Wednesday 07/12/17

Behemoth CrossFit – Group Class

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Primary

Dips (x 6-8)

Gymnastic strength:

EMOM for 10:

Minute 1: Dips x 6-8

Minute 2: Pull-ups x 3-5

*Notes: Choose a progression that is best suitable for you. This is volume accumulation and can help in developing the necessary strength for these movements but more advanced movements as well. HOWEVER, please work full ROM of both movements, otherwise there is little bang for your buck in developing the necessary strength here.

Dips:

Level 1: Push-ups

Level 2: Bar dips

Level 3: Ring dips

Level 4: Muscle-ups x 1-2 reps

Pull-ups (x 3-5)

Pull-ups:

Level 1: Rack assisted

Level 2: Box assisted

Level 3: Band assisted (Red or less, NOT red + purple!)

Level 4: Unassisted

Level 5: Weighted

Secondary

30 seconds ME assault bike calories (AMRAP – Reps)

Every 3 minutes for 5 sets (15 minutes):

Assault bike x 30 seconds ME
*Notes: In order to get the intent of this workout, you must work sprint. 100% effort as fast as humanely possible.

Cool Down

Mandatory Accessory:

Box breathing x 3 minutes

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