08/22/2022
Announcements
We are excited to announce that we will be hosting the Conjugate Powerlifting Certification Course (Crossfit Powerlifting) September 24 and 25th. This is an amazing opportunity to learn the training methods utilized by some of the strongest people in the world! For more information see Will
CrossFit Megalodon – Masters
Whiteboard Brief
Warm-up
2:00 bike
Mobility
GREEN BAND
hamstring stretch, then both sides
seated forward fold
pigeon
puppy dog
thread the needle
Weightlifting
every 2:00
*If mobility allows, use barbell, otherwise use either two DBs or one KB
**squat to target to ensure depth
***watch the clock to ensure full 3 second pause at bottom
Paused Front Squat (6×4)
3 second pause at bottom of squat
Metcon
Metcon (Time)
4 rounds (20:00 cap)
30 Alt. Weighted Lunges (KB)
20 Knee-ups (toes to rig)
10 KBS
