4/7/2020
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 JJ
15 Squat
15 MC
15 Jump Squat
Mobility
No Equipment Option
Metcon (AMRAP – Rounds)
Running Clock
2 RDS:
60 seconds of Jogging High Knees In Place
30 second Static Goblet Squat Hold
60 seconds of Alternating Lateral Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
@15:00
EMOM for 18 Minutes
Min 1: 15-20 Back Pack push press or pike push ups
Min 2: 5-10 Dynamic Push ups
Min 3: 20 sec side plank each side
https://www.youtube.com/watch?v=tT0jbSn9HXo&feature=youtu.be
@35:00
3 RDS
30-45 seconds of Handstand Hold (Substitute Front Leaning Rest if needed)
30 seconds of Reverse Snow Angels
15-20 reps of Backpack Curls
30-60 seconds of Russian Twist
https://www.youtube.com/watch?v=b3e9rENJGCE&feature=youtu.be
***During the 18 minute EMOM you should be pushing each minute to borderline failure. Doing so will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.
Limited Equipment Option
Metcon (AMRAP – Rounds)
Running Clock
2 RDS
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Smurf Jumping Jacks
60 seconds of Alternating Lateral Lunges
30 seconds of Dumbbell Bear Crawl
30 seconds of Russian Baby Makers
https://www.youtube.com/watch?v=K_98p0I1nD8
@15:00
EMOM for 18 minutes (6 sets) of:
Min 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Min 2: 7-10 Single-Arm Hang Clean & Jerk (each arm – or 7-10 with barbell)
Min 3: 30 Seconds of Renegade Rows
https://www.youtube.com/watch?v=wTqlJ0aoJlM
@35:00
3 RDS:
Arnold Press x 8-10 reps
Dumbbell or Kettlebell Gorilla Row x 8-10 reps each arm
Dumbbell or Kettlebell Alternating Biceps Curl x 10-15 reps each arm
30-60 seconds of Race Car Drivers
Rest 60 seconds
https://www.youtube.com/watch?v=yFC-VhmZUhA&feature=youtu.be
https://www.youtube.com/watch?v=ctQYOmze2XQ&feature=youtu.be
https://www.youtube.com/watch?v=Yv7PNU2QOsQ&feature=youtu.be
