Behemoth CrossFit – Group Class
Back Squat (x 2-4 + 1-2 second pause)
Take 20 minutes to cycle through the following strength components:
A. Squat x 2-4 + 1-2 second pause in the bottom
Once at a good working set (5-7/10 on difficulty scale), add in the following
B. Hamstring curls x 6 + slow negative
C. Rowing strokes x 10 QUALITY reps @ 1k pace
*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets.
Level 1: Wall squat/mobility/squatting mechanics
Level 2: Goblet squat/sandbag squat
Level 3: Back squat
1000m Row (Time)
Max Effort 1000m Row
Perform on your own, when you’re ready, upon finishing the strength work:
Rowing 1k time trial
*Notes: This will be around a 3-5 minute effort. Have the first 10-15 strokes be FASTER than the pace you will row the rest of the piece with. This will help LOWER the average from the start! This isn’t a max effort piece but should certainly be done with intent and a sense of urgency!