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

View Public Whiteboard

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)