Friday 06/23/17

Behemoth CrossFit – Group Class

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A: Lunges (x 10-12)

Take 15 minute to cycle through the following strength components:

A. Barbell lunges x 10-12 steps (5-6/leg)

Rest 45-60 seconds

B. Barbell bent over rows x 6-8

Rest as needed


Barbell lunges: These can be walking, reverse or stationary

Level 1: back rack

Level 2: front rack

Level 3: overhead (if mobility and stability allow)

B: Bent Over Row (x 6-8)

Barbell bent over rows: utilize same barbell and same weight as lunges if able, otherwise break down weight. We want a good hinged set-up here and we DO NOT want to break this position just for load!


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:

5 burpee pull-ups

15 KBS

30 double unders
*Notes: use the same box from the primary for your burpee pull-ups if necessary.

Burpee pull-ups: If you have earned the right to work on kipping pull-ups, this is a good opportunity to do so in singles!

Level 2: Burpee bar muscle-ups

KBS: choose an option that will allow you unbroken, quality reps each time

Double unders:

Level 1: 60 single unders

Level 2: 15 double unders or 30 seconds of work

Level 3: unbroken reps

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