Behemoth CrossFit – Group Class
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
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
Level 1: 60 single unders
Level 2: 15 double unders or 30 seconds of work
Level 3: unbroken reps