Behemoth CrossFit – Group Class
RDL (x 4-6)
Take 20 minutes to cycle through the following strength components: (I feel like people love pushing the sleds, good to keep sled work in the strength work as well)
A. RDL (romanian deadlift) x 4-6 controlled reps
Once at a good working set (5-7/10 on difficulty scale), add in the following
B. Goblet squats x 8-10
C. Natural leg extensions x 5-6
*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets.
RDL: this is the hinge potion of the deadlift without going all the way to the ground. Focus on keeping a neutral spine and finding tension in your hamstring. Full foot balanced on the ground, gripping the earth with your feet.
Level 2: Double KB front squat
Goblet Squat (x 8-10)
3 sets for quality:
Ab wheel roll-outs x 10
Lateral pillar hold x 30/30
Suitcase carry x 25m/arm
*Notes: accomplish the following work at your own desired pace. So long you are moving well, you can move as swiftly as desired.
Suitcase carry: Use dumbbells for today, no kettlebells. Do not allow the weight to pull you in any direction, imagine you are squeezing a book undenearth your arm to enhance your lat engagement