Monday 06/05/17

Behemoth CrossFit – Group Class

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Back Squat (x 4-6)

Take 20 minutes to cycle through the following strength components:

A. Back squat x 4-6 reps

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

B. Wtd elbow plank x :60

Rest as needed between movements

*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 it in there, do so! The coach may add it based on an individuals squatting awareness and ability

weighted plank (x 60 seconds)


50 Burpee box jumps (Time)

For time (4 minute cap):

50 burpee box jumps (24/20)
For time or 4 minutes, whichever comes first:

50 burpee box jumps (24/20)

*Notes: choose a box height that will allow you to not only finish the repetitions but move smooth and consistent the whole time. If there is any doubt, use a lower height then be sure to take notes. It is recommended that if you are going to make this workout, you move with a sense of urgency from the get-go and then hold on. Remember, this workout will challenge you more mentally than anything. Believe you can and you will!

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