Wednesday 08/10/16

Behemoth CrossFit – Group Class

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Primary

Strict muscle up skill work: Week 5

W/ a partner:

1. Review false grip holds 1 x 15 seconds/person

*Notes:

Level 1: isometric hold

Level 2: work on extending the arms

2. Review ring suspension hold 1 x 15 seconds/person (Must have at least 1 full ROM bar dip to perform, demonstrate if needed)

Level 1: Bar suspension hold x 15 seconds

Level 2: Thumb turn-out

3. Review progression #1

Level 1: 1-2 x 3 reps/person (minus jumping into support)

*Notes: for those that cannot hold ring support

Level 2: 1-2 x 3 reps/person

*Notes: advance this by using more arms than legs.

4. Progression #2

*Notes: bring the full foot to the ground with the knees bent. This places larger emphasis on the upper body pulling strength and false grip efficiency

Secondary

60/50WBS + ME AB Cals (AMRAP – Reps)

AMRAP in 5:

60/50 WBS (20/14)

In remaining time, max assault bike calories
*Notes: don’t drop the ball on the WBS. Choose a weight in which you can go unbroken on the WBS!

Accessory Work

Metcon (No Measure)

3 sets:

10 ring rows

5 chin-up negatives
*Notes: Make these as difficult as quality mechanics will allow. No squirming!

Ring rows:

Level 2: feet elevated

Chin-up negatives:

Level 1: slow as possible down with as little assistance as possible (3-5 seconds)

Level 2: shoot for 10 seconds down

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