Wednesday 08/30/17

Behemoth CrossFit – Group Class

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Warm-up

A. T2B skill work:

Bar hang x 20-30 seconds

Kip swing x 10

Big kip swing (lat pressdown) x 10

Kipping straight leg raise (hip height) x 5-10

Kipping straight leg raise (chest height) x 5-10

Kipping straight leg raise (eye height) x 5-10

B. Barbell progression

Primary

Take 5-6 minutes to accomplish 3 sets of the following:

A. Power cleans x 3 singles

B. T2B progression x 4

C. WBS x 5

*Notes: power clean weight shouldn’t take you longer than 3 efforts to get to your working weight. Touch your T2B progression and string some WBS together to get ready for the WBS

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 WBS

12 T2B

9 Power cleans (165/105)

Rest 1 minute
*Notes: power clean weight should be slightly heavier than your average weight used for power clean workout, think like a 4-5/10 scale. You should be able to touch and go some reps, but because of the volume of reps, you should certainly stick with quick singles from the start.

WBS:

L1: Wall ball thruster

Must be able to full squat to medicine ball for L2

L2: WBS (wall)

Must be able to complete consistent WBS to 10/9 foot line on wall for L3

L3: WBS (target)

T2B:

L1: Lying leg lift

L2: Kipping straight leg raise (hip height)

L3: Kipping straight leg raise (chest height)

L4: Kipping straight leg raise (eye height)

L5: T2B

Accessory Work

Weighted Chin-ups (x 4/3/2/1)

supinated grip (palms facing you)
*Notes: make these as difficult as possible for the rep scheme provided.

Level 1: Assisted

Level 2: Un-assisted

Level 3: Weighted

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