Friday 09/29/17

Behemoth CrossFit – Group Class

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Primary

Front Squat (x 1-2)

Spend 20 minutes cycling through the following strength components:

A. Front squat x 1-2

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

B. Single arm DB bench press x 8-10/arm

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets. Choose a squat option that will allow you the highest quality of movement possible even if that means its not the front squat. 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.

Front squat:

L1: Goblet squat/loaded counterbalanced squat

L2: Back squat

L3: Front squat

Single arm bench press (x 8-10/arm)

Single arm DB bench press: rest your upper thoracic on a medicine ball and actively bridge your hips upward the entirety of this set. It is recommended that you at least have 1 good push-up from the ground in order to perform this movement, otherwise fall back to a box push-up progression that will allow the most challenging repetitions for the rep scheme prescribed

L1: Box assisted push-ups

Secondary

250m row (Time)

Perform with a partner, you go, I go style:

4 sets:

250m row

*Notes: this should equate to around 1 minute of work and 1 minute of rest. This is a HARD effort. Try and keep your 250m rows around the same times. Log your best 250m row time.

Accessory Work

Sandbag carry (120 feet) (x 120 feet)

W/ the same partner, perform you go, I go style:

3 sets:

120 foot sandbag carry

*Notes: log your heaviest sandbag weight

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