Behemoth CrossFit – Group Class
Warm-up (No Measure)
Natural leg extension
Cossack squats and slides
Front Squat (5 x 3)
A. 10 minutes to warm-up into working weight
Front squats 5 x 3
*Notes: over the course of 5 sets, build to a tough 3 for the day. Rest as needed in between sets but all 5 sets should feel lik ea 7-9/10 difficulty scale.
Every 3 minutes for 15 minutes:
Front squat x 3 @ 75%+
*Notes: use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 8-9/10 difficulty scale.
Metcon (No Measure)
10 ab wheel roll-outs
10/side side arch ups
*Notes: perform on your own following the front squats