Wednesday 11/15/17

Behemoth CrossFit – Group Class

Primary

RDL (x 4-6 @ 3111)

Cycle through the strength components for 20 minutes:

A. Barbell RDL x 4-6 @ 3111

Once at a 5-7/10 scale, add in the following:

B. Push-ups x ME (from hardest possible progression)

C. Wtd pass throughs x 5

*Notes: Start light and build your way through the time allotted. Goal is to build to challenging set of each component by the end of the 20 minutes. Rest as needed in between movements and sets to increase difficulty of movements/loading for the next set

Barbell RDL: 3 seconds lowering, 1 second pause at the bottom of the rep, 1 second to stand, 1 second at the top

Weighted push-ups (x 5-10)

Push-ups: This is an opportunity to work form, mechanics and strength in this movement. If you can only do 1-2 push-ups, current progression is too tough, however if you are doing 10+ reps, current progression is too easy. Goal is the 5-10 range

L1: Box assisted

L2: Unasssited

L3: 5-10 weighted

Secondary

Metcon (Time)

5x (6 minute cap):

5 deadlifts (ending RDL weight)

7 box jumps (24/20)

9 WBS (20/14)
*Notes: This is a fast workout. Do not hesitate between movements and reps should be done smoothly and unbroken. If loading is too challenging from the RDL, break down to a more reasonable load.

Leave a Reply

Your email address will not be published.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