3/26/2020
CrossFit Megalodon – CrossFit
Announcement
Nothing crazy today, tomorrow will not be easy đŸ˜‰
Warm-up
3 RDS
Run 200m
5 Push Ups
10 Sit Ups
15 Squats
Mobility
30 Seconds in each hold:
Child’s Pose
Puppy Dog
Twisted Cross (on stomach, arms to sides, turn to one side)
Lizard (deep lunge)
Half Front Split (sit back from lunge and extend forward leg)
Downward Facing Dog (hamstrings and calves)
Metcon
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Beep Test (AMRAP – Rounds)
Test Rules:
The Standard test has 21 levels, and each level consists of a different number of shuttles. The test is performed by running between two markers placed 20 meters (65.6 feet) apart, at an increasing pace as indicated by the beeps. The test ends when you can no longer keep pace, or level 21 is completed.
Procedure:
1. Place markers 20 meters apart.
2. Position yourself, or athletes, at one of the markers.
3. Press the start button of the Beep Fitness Test app.
4. Run 20 meters to the opposite marker, getting there before the next beep sounds.
5. Wait there until the beep sounds before running back to the other marker.
6. Repeat this process for each shuttle until you are unable to keep up with the beeps. Remember, you must wait for the beep before starting the next shuttle.
7. When you miss a beep you must continue to run to the marker in front of you, turn at the end, and try to catch up with the pace within 2 more beeps. The test ends when you fail to reach the opposite marker for two consecutive beeps.
8. Your final score is the last level and shuttle you completed before missing a beep.
20 meters = 65 feet
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