Wednesday 12/21/16

Behemoth CrossFit – Group Class

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Primary

Back Squat (x 3-5 @ 31X2)

20 minutes to cycle through the following strength components:

A. Back squats x 3-5 @ 31X2

After your 3rd or 4th set of back squats, begin supersetting with…

B. Handstand hold x :20-:30

*Notes: 3 second descent, 1-second OBVIOUS PAUSE in the bottom, explode up and 2 second rest at the top to reset the breath and brace

Handstand hold:

Level 1: Knees on box

Level 2: Toes on box

Level 3: One foot on box

Level 4: Handstand kick-up

Level 5: Handstand kick-up (working free standing)

handstand hold (x 20-30 seconds)

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:

200m run

12 KBS (70/45)

6 pull-ups
*Notes: Goal is to move through this with a sense of urgency and heightened intensity in which the pace you choose from the start is the one you hold until the end. Only rest in your transitions but rep schemes are low enough for you to go unbroken.

Pull-ups: can be done any way desired. You can kip them if you have 5+ strict pull-ups

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