Behemoth CrossFit, BirthFit Houston – Group Class
Sandbag squat (x 4-6)
Build throughout the following strength components for 20 minutes:
A. Sandbag squats x 4-6 + 60 foot carry
B. Push-ups x ME @ 31X1
C. Tuck-ups x 10-15
*Notes: Start light and build your way through the time allotted to a challenging set of the following. Rest as needed in between movements and sets to increase difficulty of movements/loading for the next set but still allow for quality mechanics.
Sandbag squat + carry: Squat the sandbag for 4-6 reps, drop, then with a sense of urgency, pick it back up and carry it 60 feet (do not rest longer than about 20-30 seconds)
Push-ups: goal is as close to 10+ as possible, so choose a feasible option to allow for. 3 seconds on the way down, 1 second at the bottom (do not lose tension down here), explode to the top, 1 second pause at the top
L1: Box assisted push-ups
*Must have 10 push-ups from the ground to complete this option
Push-ups (x ME @ 31X1)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8:
10 DB hang clean + S2OH
30 double unders
*Notes: If you finish 5 rounds before the 8 minute cap then your workout is complete.
DB hang clean + S2OH: use two dumbelles. Go to the knee each repetition and utilize and variation of a S2OH desired. Whichever DBs you choose to use, the intent is to perform each set unbroken.
Double unders: today is a good day to simply choose an option below
L1: 60 single unders
L2: 15 double unders
L3: As recommended above