Monday 11/14/16

Behemoth CrossFit – Group Class

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Rear elevated split squats (x 6-8/leg @ controlled tempo)

5 sets or 15 minutes, whichever comes first

A. Split squats (w/ KB in front rack) x 6-8/leg @ controlled tempo

B. Natural leg extensions x 6-8

Rest as much as needed to increase difficulty of movements/loading for the next set

*Notes: start light and based off of how each set feels, build from there

Split squats – First set must be unloaded, if you can perform unbroken, then loading can be added. Just elevate the rear foot onto a 45lb plate. Make sure the front knee is stacked on top of the ankle

Natural leg extensions- do not force range of motion on this movement. Let it occur progressively


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10:

Keg carry x 50m

T2B x 10

DB push press x 10 (50/30)
*Notes: Pretty straight forward. Approach this workout like you will only rest in between transitions. Listen to your body and break where needed. Quick breaks is much better than grinding through poor movement


Level 1: Tuck-up/lying leg raise (keep lower back pressed into the ground)

Level 2: Hanging knee raise

Level 3: K2E

Level 4: T2B

Accessory Work

Accumulate 2 minutes in an arch hold

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