Wednesday 11/16/16

Behemoth CrossFit – Group Class

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Primary

RDL (x 4-6 @ 3111)

Cycle through the strength components for 20 minutes

A. Barbell RDL x 4-6 @ 3111

B. Push-ups x 10-12

C. Wtd pass throughs x 5

Rest as much as needed to increase difficulty of movements/loading for the next set

*Notes: start light and based off of how each set feels, build from there

Push-ups: Choose the option that will allow 10-12 HIGH QUALITY yet challenging push-ups

Level 1: Rack assisted

Level 2: Unasssited

Level 3: Elevated push-up (hands and feet on 45lb plates)

Secondary

Metcon (Time)

For time:

15 deadlifts (@ ending RDL weight)

45 box jumps

75 WBS
*Notes: broken up however desired. If loading is too challenging from the RDL, break down to a more reasonable load

Accessory Work

3 sets:

Chin-up negatives x 2-3

Hollow hold x 30-45

*Notes:

Chin-up negatives: as slow as possible, do not exceed 10 seconds on the lowering phase. The lowering portion is the important part of this movement, not the actual chin-up

Hollow hold: hold yourself to a high standard on this movement. You get out what you put into this movement. Perfect position for the time allotted

Level 1: Bent knee

Level 2: 1-leg extended or both legs extended

Level 3: Hollow

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