Wednesday 03/08/17

Behemoth CrossFit – Group Class

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3 sets or 10-12 minutes, whichever comes first:

A. Strict pull-ups x 3-5

Rest 30-45 seconds

B. Hamstring curls x 6-10

Rest 30-45 seconds

C. Trunk circuit

Rest 30-45 seconds

*Notes: Work with a sense of urgency and get some high quality work in

Strict pull-ups: exhaust your ability at the hardest possible option before modifying. Add load or increase difficulty of pull-ups for advanced

Trunk circuit = Hollow rocks x 5-10 + tuck ups x 5-10 + hollow hold x 5-10 seconds


Metcon (3 Rounds for reps)

EMOM for 15 minutes, work at 90-95% for 10-15 seconds of the minute and rest the remaining portion:

Minute 1: Assault bike

Minute 2: Burpee box jumps (20″ or less)

Minute 3: Sled sprint x 50m
*Notes: Set a # for the first time through and try and hold yourself accountable to that # each time. Score will be lowest reps per movement. Round = movement

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