Behemoth CrossFit – Group Class
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
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!
Metcon (AMRAP – Rounds and Reps)
AMRAP in 7:30:
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.