Behemoth CrossFit – Group Class
Crossover Symmetry (No Measure)
Hit this before the class starts if possible!
Shoulder prep routine (No Measure)
GB wrist series x 5-10/movement
Push-up + press throughs x 5
Thoracic bridge x 3-5/side
Rocking tables x 8
Pass throughs x 10/10
Band pull apart series x 5/movement
Scap retractions x 10
Bar hang (hands as close as possible) x 20-30 seconds
Jerk footwork (No Measure)
Jump to land x 5
BTN jerk x 5
Front squat + jerk x 5 (focus on the transition from clean to jerk, hand and elbow position)
Clean and Jerk (x 8-12 reps)
Every :60-:90 for 12 minutes (8-12 sets):
Clean and jerk x 1
*Notes: Let your jerk footwork dictate your loading. Highest starting loads is 135/115. We WILL NOT go over 12 minutes!
Level 1: let jerk footwork dictate loading
Level 2: build to a tough clean and jerk for the day in 12 sets. Stick to the EMOM schedule!
Front Squat (3 x 4)
*Notes: Use the rep scheme of 5/4/3/2/1 to build into your working weights for the workout. Make these sets as challenging as quality mechanics will allow.
Push up plank (2 x :60)
*Notes: superset these with the cool down on the board
Level 2: wtd as heavy as quality positions will allow