Wednesday 10/25/17

Behemoth CrossFit – Group Class

Primary

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

Back squat:

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.

Secondary

2017 Behemoth Sprint Chipper (Time)

4 minute clock:

30/20 rowing calories

20/15 burpees

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>

L2: 100/60

L3: 120/80

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