Behemoth CrossFit – Group Class
Back Squat (x 4-6 + pause in the bottom)
Spend 20 minutes cycling through the following strength components:
A. Back squat x 4-6 + pause in the bottom
Once at a good working set (5-7/10 on difficulty scale), add in the following:
B. Barbell bent over row (pronated grip) x 6-10
*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
L1: Goblet squat/loaded counterbalanced squat
L2: Back squat
Bent Over Row (x 6-10)
Barbell bent over 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. If you find yourself breaking position or jerking weights, intensity may be too great.
2017 Behemoth Sprint Chipper (Time)
4 minute clock:
30/20 rowing calories
ME sandbag cleans (120/80)
*Notes: This isn’t a sprint but there should be no hesistation in transition or break within movement. The goal is to get to the sandbag and accomplish 10 cleans before the 4 minute clock!
Rowing: 30 calories for men/20 for ladies. Do not exceed 60-90 seconds on the rower!
Burpees: 20 for men/15 for ladies
L1: Box burpees (from push-up progression)
L2: Walking burpees
L3: Jump to a bar beyond standing reach
Sandbag cleans: do not exceed more than 10 cleans. If you accomplish 10 cleans before the 4 minute clock, that is your score for the day
L1: med ball or 60>