10/4/2021
Announcements
In case you missed the email/facebook notification we are hosting Ergwod on Oct 10 for a concept 2 seminar. Instructors will be here to help you maximize your time on the ski erg, bike erg, and rower. This is a great opportunity for those looking to further develop their skills.
CrossFit Megalodon – CrossFit
Warm-up
2:00 any machine
Mobility
Band Shoulder
Front Rack Stretch
Wrist Stretch
Standing Straddle
Downward Dog
Squat + 5 reach each side
Get Ready
7 tempo single arm dumbell bench press (5 seconds up, 5 seconds down)
25 band face pulls
Weightlifting
Push Press (1 x 8 )
10 minutes to establish an 8 RM
Push Press (1 x 6-8 @ 85-90%)
Push Press (1 x 6-8 @ 80-85%)
Weightlifting
Back Squat (1 x 8 )
10 min to establish an 8 RM
Back Squat (1 x max reps @ 85-90%)
Back Squat (1 x max reps @ 80-85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
20 DU (RX+40) E (50)
10 Tuck Ups (RX+T2B) E (GHD)
10 Russian KBS (44/35) RX+(53/44) E( 70/60)