Wednesday 11/25/15

Behemoth CrossFit – Group Class

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(No Measure)

Warm-up sets (6-8 minute circuit for quality):

2 sets for quality:

A. Farmer’s carry x 120 feet

B. Band pull-aparts x 5/movement

C. Chin-up work

Notes:

-Pull-up work:

Level 1: box assist x 6-8

Level 2 and 3: max effort set (if less than 6-8, box assist to that number)

A: Farmer’s Carry (x 180 feet)

Working sets (10-12 minute circuit):

A. Farmers carry x 180 feet

B. Bent arm hang x max (no more than 30 seconds)

Notes: build off of 11/9 strength work

-Farmer’s carry: as heavy as possible for the distance listed. You can put the weights down briefly, but for no longer than 5 seconds (should allow you to turn around). If you are resting longer than this, weight is too heavy

-Bent arm hang:

Level 1: False grip hold on rings

Level 2: Bent arm

Level 3: Chin above bar

Metcon (3 Rounds for reps)

4 sets:

30 seconds odd object to shoulder (Keg or D-ball)

30 seconds rest

30 seconds push-ups

30 seconds rest

30 seconds assault bike

30 seconds rest
Notes: Approach at sub-maximal effort. After the first set, try and achieve the same # for each movement for the following sets.

-Push-ups:

Level 2: Perfect push-ups (each hand on 45lb plate + feet on plate)

-Assaulte bike: try and stay above RPM of 65/55

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