Monday 05/22/17

Behemoth CrossFit – Group Class

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Rear elevated split squats (x 6/leg @ 30X1)

Cycle through the following strength components for 15 minutes:

A. Split squats (rear foot elevated on a 45lb plate) x 6/leg @ 30X1

Rest 45-60 seconds

B. Pull-ups x 5-8

Rest as needed

*Notes: Jump right into these sets and start somewhere below a 5/10 scale of difficulty and work to as many quality sets above a 5/10 difficulty. Stick to the tempos on the movements and the prescribed amount of rest in between

Split squats: If you can perform your first set with a controlled tempo, no stumbles or falls, then you can begin to add loading. If you do add load, add a KB to the front rack

Level 1: Unloaded

Level 2: Goblet hold

Level 3: Single arm KB front rack

Level 4: Double KB in the front rack

Pull-ups (x 5-8)

Pull-ups: There is a lot of freedom here. If you know you need to develop strict strength, work a strict pull-up progression. If you are proficient with strength (5+ quality strict reps) you have the freedom to work on the kipping pull-up or other movements.

Level 1: Assisted (rack/box/light band)

Level 2: Unassisted

Level 3: Weighted/kipping


Metcon (Time)

8 minutes to accomplish:

30 renegade rows (50/30)

60 box jumps (30/24)
*Notes: Break these reps up however desired, just accomplish the work. If you accomplish the work before the 8 minutes, thats your score for the day. Choose loading that will allow you to complete the work under the desired time.

Renegade rows:

Level 1: Push-ups

Level 2: Renegade row negative (negative push-up + row right + row left)

Level 3: Renegade row”

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