Monday 01/30/17

Behemoth CrossFit – Group Class

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A: Deadlift (x 1-3)

Take no more than 15-20 minutes to cycle through the following strength components:

A. Deadlift x 1-3

B. Cossack squats x 8-10 reps


Deadlifts: lower the bar to the ground with control on every lift. You can do singles or touch and go. If your bracing ability is lacking, stick with singles and reset before your next rep…

Level 1: Romanian deadlift

B: Cossack squats (x 8-10)

Cossack squats:

Level 2: hold a KB in the goblet position


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:

15 second handstand hold

15 second hollow hold

15 second bar hang

15 second bottom of squat hold
*Notes: accumulate some QUALITY time in these positions. Rarely in the CrossFit movement index are there actual isometric holds, its good to train these once in a while. Pick a progression thats fitting for you and invest sometime in these difficult progressions. Look at the various progressions below and choose a fitting one that will allow 15 seconds across the board. A good goal would be 5 sets or a set every 2 minutes

Handstand hold: wall walk/pike HS on a box/handstand hold

Hollow hold: bent knee/straddle/hollow

Bar hang: simple hang/chin above bar/bent arm hang

Bottom of squat: rig assisted/unloaded/goblet squat

Accessory Work

Lateral plank (x 2 minutes/side)

Accumulate 2 minutes/side in a lateral pillar hold

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