Tuesday 06/27/17

Behemoth CrossFit – Group Class

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Primary

Back Squat (x 3-5 + 1-2 second pause)

Take 20 minutes to cycle through the following strength components:

A. Back squat x 3-5 + 1-2 second pause in the bottom

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

B. Sled push x 25m + reverse sled drag x 25m

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets.

Sled push (x 25m)

Sled drag (x 25m)

Secondary

Pull-ups (x ME)

2 sets:

Strict pull-ups x ME

Rest 60 seconds

Dips x ME

Rest 60 seconds

Plate pinch grip x ME

Rest 60 seconds

*Notes: perform a max effort set based on where your progression best suits your ability level. Rest only 60 seconds in between each movement and set. This may deter you on the following sets. Be prepared for muscular fatigue and drop off, that is normal. Modify where needed to accomplish a GOOD set each time.

Pull-ups:

Level 1: rack assisted

Level 2: box assist

Level 3: light band assist (no higher than red)

Level 4: unassisted

Dips (x ME)

Dips: 10 push-ups from the ground are required to perform bar dips

Level 1: push-ups

Level 2: band assist (should be minimum based off strength requirements)

Level 3: bar dips

Level 4: ring dips

Pinch grip (x ME)

Plate pinch grip: Utilize plates that will get you into the 30-60 second range

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