Behemoth CrossFit – Group Class

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Primary

Deadlift (x 2-4)

Take 20 minutes to cycle through the following strength components:

A. Deadlifts x 2-4 (shoes off and drop from the top)

B. Wtd push-ups x 6-8

After your 3rd or 4th set of these two, begin adding in…

C. Strict muscle-ups x 1-3 QUALITY reps

*Notes:

Deadlifts: double overhand until mixed grip is necessary

Weighted push-ups (x 6-8)

Wtd push-ups: choose an option to meet your ability level, this may be a lower rack system, push-ups from the ground or a weight on your back. Whichever you choose, hold yourself to a high standard of movement!

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7:30:

15 WBS

30 double unders
*Notes: goal is 5+ rounds. Unbroken effort and smooth on both movements. If you are practicing double unders, practice no longer to the 90 second mark upon finishing your WBS.

fitness motivation

Got it!

fitness motivation

Got it!