Wednesday 12/30/15

Behemoth CrossFit – Group Class

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(No Measure)

A. GB wrist series

B. 2 sets for quality:

A. HSPU skill play

B. Banded lat stretch x 30 seconds/arm

Notes:

HSPU skill play:

Level 1: Floor pike hspu x 5

Level 2: Knees on box pike hspu x 5

Level 3: HSPU against wall x 5

Weighted Chin-ups (See below for reps)

supinated grip (palms facing you)
5 rounds:

A. Chin-ups (see below for reps)

Rest 30 seconds

B. Barbell roll-outs x 5-8

Rest 30 seconds

C. ME 30m pinch walk

Rest 30 seconds

Notes: Compare to 12/02. Athletes will complete at their own pace, making sure they keep track of their rest

-Chin-ups:

Level 1: 3-pause box assist x 3-5

Level 2: Unassisted + box assisted (if needed) x 4-6

Level 3: wtd x 5/4/3/2/1 (any grip)

-Barbell roll-outs

Level 1: ring fall outs x 5

Farmer’s carry x Behemoth lap (Time)

1 Behemoth lap farmer’s carry

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