Behemoth CrossFit – Group Class

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Front Squat (x 2-4)

Take 20 minutes to cycle through the following strength components:

A. Front squats x 2-4

Once at a good working set (5-7/10 on difficulty scale), add in the following

B. Suitcase carry x 25m/hand

C. Band pull-aparts x 10/10

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets. No tempo on the squats today, however, if you prefer to keep a pause or two in there, do so! The coach may add it based on an individuals squatting awareness and ability

Band pull-aparts: 10 pronated + 10 supinated


Level 1: Wall squat/mobility/squatting mechanics

Level 2: Goblet squat/sandbag squat

Level 3: Back squat

Level 4: Front squat


Metcon (Time)

For time (7 minute cap):

50 calories (rower)

50 single arm DB push press (50/30)
*Notes: Accomplish the task. Coaches will start another heat every about 3-ish minutes

DB push press: switch arms whenever and wherever needed. This is 50 total not 25/arm

fitness motivation

Got it!

fitness motivation

Got it!