Friday 07/28/17

Behemoth CrossFit – Group Class

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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:

For time:

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!

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