3/27/2020
CrossFit Megalodon – CrossFit
Announcement
I know that for most of you it will be hard to follow along with any heavy strength training but for those that have racks or stands at home I will begin programming some more strength work. For everyone else, we can take many of the same movements and incorporate pacing in order to get a similar effect. What I mean by pacing for example when you see:
Back Squat 5 x 5 (3211)
this means 3 second lowering phase
2 second pause at the bottom
1 second to stand
1 second to rest
Warm-up
Run 400 or Row 500 or Bike 1200
Walk Out Push Up 1-5
10 Leg Swings each direction
Mobility
Twisted Cross (on stomach, arms to sides, turn to one side)
Lizard (deep lunge)
Half Front Split (sit back from lizard and extend forward leg)
Weightlifting
Deadlift (1 RM)
20 min to work up to a new starting point
Metcon
Josie (Time)
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
Limited Equipment Option
Metcon (Time)
1 Mile Run
3 RDS
30 Burpees
4 DB/KB Hang Cleans
6 Goblet Squats
1 Mile Run
if you have a vest wear it
No Equipment Option
Metcon (Time)
1 Mile Run
then
3 RDS
30 Burpees
10 V ups
20 Air Squats
then
1 Mile Run
