Wednesday 12/02/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

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

2 sets for quality:

A. Handstand skill instruction and play

B. Chin-ups x 5

C. Banded lat stretch x 30 seconds/arm

Weighted Pull-ups (x 3-5)

Working sets (10-12 minute circuit):

A. Chin-ups x 3-5

B. Handstand skill work

C. Barbell roll-outs x 5

Notes:

-Chin-ups:

Level 1: partner/box assist

Level 2: unloaded

Level 3: weighted

-Handstand practice:

Level 1: pike hspu on ground x 5

Level 2: pike hspu on box x 5

Level 3: hspu x 5

-Barbell roll-outs

Level 1: long hollow walk out x 5

Metcon (2 Rounds for reps)

8 minute EMOM:

Odd: 30 seconds max burpee box jumps

Even: 30 seconds max DB thrusters
Notes: goal is to work hard for the 30 seconds on the first sets then replicate for remaining portion of workout. Score is lowest reps for each movement

Level 2: 10-12 reps of each

Accessory Work

8 sets:

20 seconds pinch grip

10 seconds rest

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