Monday 9/11/17

Behemoth CrossFit – Group Class

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Back Squat (x 1-3 + 1-2 second pause)

Spend 20 minutes cycling through the following strength components:

A. Back squat x 1-3 + 1-2 second pause in the bottom

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

B. Push-ups x 4-6 + pause at top of rep

C. Single arm KB row x 8-10/arm

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets. Choose a squat option that will allow you the highest quality of movement possible

Back squat:

L1: Goblet squat/loaded counterbalanced squat

L2: Back squat

Kettlebell row (x 8-10/arm)

Single arm KB row
Single arm KB row: the foundation of this movement is a good hinged position. Use as challenging a load as mechanics will allow for the rep scheme provided. Keep a 90 degree angle in the elbow as you drive the elbow back.

Weighted push-ups (x 4-6 + pause at the top)

Push-ups: This is a good opportunity to work on a lowered height or harder progression SO LONG midline integrity and full ROM is achieved

L1: Box assisted

L2: Plate assisted

L3: Ground

L4: Weighted

*If above 80lbs, switch to sandbag loaded*


Metcon (No Measure)

For completion:

200m KB carry

200m sandbag carry

200m keg carry
*Notes: Move as slow or as fast as desired through this work, but think of it as accessory work more than “conditioning” work. However, you will get a metabolic response from this. The goal is to utilized weights that will allow you to accomplish the work smoothly without breaking.

KB carry: carry the KB in only one hand at a time, you may switch however often as possible. Use your KB single arm row weight here

Sandbag carry:

L1: 60/40

L2: 80/60

L3: 100-120/80

Keg carry:

L1: 75/55

L2: 100-115/75

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