Wednesday 11/04/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

1. GB wrist series

2. 2 sets for quality (6-8 minutes):

A. Scapular lat raises x 5 + 1 second hold/rep

B. Chin-ups x 5

C. Banded lat stretch x 30 seconds/arm

Weighted Chin-ups (10-12 minute circuit)

supinated grip (palms facing you)
Working sets (10-12 minute circuit):

A. Chin-ups x 5

B. Handstand skill

C. Barbell roll-outs x 5

-Chin-ups:

Level 1: partner assist

Level 2: unloaded

Level 3: weighted

-Handstand practice:

Level 1: back/wall facing x max hold

Level 2: negatives x 3-5 + 5 sec

Level 3: hspu x 3-5

-Barbell roll-outs

Level 1: long hollow walk out x 5

Metcon (No Measure)

EMOM for 10 minutes:

Minute 1: 120 foot keg carry

Minute 2: 10 KBS + 10 box jumps
*No one will work past 40 seconds. Choose a box and a KB that you can move swiftly, yet efficiently with

Leave a Reply

Your email address will not be published.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