Wednesday 08/23/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

Shoulder Press (x 2-4 + 1-second pause at top and bottom)

Spend 15-20 minutes to cycle through the following strength components for the day:

A. Shoulder press x 2-4 + 1-second pause at the top and bottom of the repetition

Once at a good working set (5-7/10 on difficulty scale), add in the following:

B. Chin-up complex x 2-3 reps

C. Wtd elbow plank x 30-45 seconds

*Notes: Start light (around a 1-2/10) and build your way through the 15-20 minutes to a handful of challenging (7-9/10) yet quality sets. As long as mechanics and movement are good, push the intensity. This is how strength is earned!

Chin-up complex: Chin-up + 5 second chin above bar hang + 5 second negative. Find a progression below that will allow for highest quality of movement

L1: Rack assisted

L2: Box assisted

L3: Band assisted (must be able to get chin fully above the bar without REACHING it)

L4: Unassisted

L5: Weighted

weighted plank (x 30-45 seconds)

Wtd elbow plank: only add weight if and unloaded plank isn’t challenging enough

Secondary

Metcon (Time)

Every 2:30 minutes for 3 sets (7:30 minutes):

200m run

ME power cleans (@ ending press load from above)
*Notes: The goal is to get to 30 reps before 7:30. Score will be time finishing 30 or total reps. Runs shouldn’t take longer than 60-90 seconds, if need be switch to a 60m run.

Leave a Reply

Your email address will not be published.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