Wednesday 10/26/16

Behemoth CrossFit – Group Class

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Primary

A: Thruster (x 4/3/3)

Take 15-20 minutes to complete reps of 4, 3 and 3 of:

A. Thrusters (from the ground)

B. Strict pull-ups

**Notes: pause at the top of each repetition on the thruster to show control and stability. Use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout. The pause is used to enhanced time under tension and improve body awareness in your movement quality.

A: Thruster (x 4/3/3)

Take 15-20 minutes to complete reps of 4, 3 and 3 of:

A. Thrusters @ 0X20 (from the ground)

B. Strict pull-ups

**Notes: pause at the top of each repetition on the thruster to show control and stability. Use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout. The pause is used to enhanced time under tension and improve body awareness in your movement quality.

B: Pull-ups (x 4/3/3)

Pull-ups: exhaust your ability at the toughest option first before scaling down

Level 1: rack assist

Level 2: box assist

Level 3: light band assist (blue or less)

Level 4: unassisted

Level 5: weighted (log in wodify under “weighted pull-up”)

Secondary

Metcon (Time)

2x (10 minute cap):

20 WBS (30/20)

20 Squats w/ plate (45/25)

75m wtd sprint (w/ plate)

20 burpees to a plate
*Notes: all reps should be unbroken on this workout in order to meet the cap. If a 20/14 is a breeze for you on the WBS, go up a size.

Accessory Work

200m OH plate carry

*Notes: arms completely locked out WITHOUT compromising spinal position

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