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Behemoth CrossFit – Group Class


A: Metcon (No Measure)

4 sets:

:20 Hang power cleans x ME

:40 rest

:20 S2OH x ME

:40 rest

:20 Lateral burpees x ME

:40 rest
*Notes: work as efficiently and as fast as possible for the 20 seconds, then actively rest the 40 seconds. Weight should feel like a 2-3/10 scale and should allow for the athlete to move the barbell with speed and efficiency along with quality mechanics. Take no more than 2 efforts to build into workout weight. Choose a progression and weight that will allow for around 8+ repetitions.

Hang power clean:

L1: Empty BB

L2: 75/55

L3: 95/65

L4: 115/75

S2OH: same as hang power clean

Lateral burpees: choose the option that will allow you 8+ reps and midline integrity

L1: Box elevated burpees (same as push-up progression)

L2: Walking burpees (no push-up)

L3: Burpees

Immediately at 12 minutes, move into…

B: Metcon (Time)

3x: (8 minute cap):

Highest # of BB hang cleans (from above)

Highest # of BB S2OH (from above)

Highest # of lateral burpees (from above)
*Notes: Score for today will be total time for part 2.

Accessory Work

weighted plank (x 2 minutes accumulate)

Accumulate 2 minutes in the following:

-Elbow plank

-Supinated grip bar hang

*Notes: Break up however desired, but you get out what you put in. Make these as difficult as desirable or as difficult as your ability will allow

Elbow plank:

L1: unloaded

L2: loaded

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