8/19/2021
CrossFit Megalodon – CrossFit
Mobility
Puppy Dog
Thread the Needle
Wrist
Standing Quad
Pigeon
Butterfly
Seated Straddle
Warm-up
Bike Erg 20min Test Warm Up
3min easy, 2min easy/mod, 1min mod
15sec hard, 45sec easy,
15sec harder, 45sec easy,
15sec hardest, 45sec easy,
-Rest 3 minutes-
1min at 110% of your 20min estimated watts
2min easy recovery,
2min at 100% of your 20min estimated watts
1min easy recovery,
Rest 3-5 minutes
Metcon
Option 1
Metcon (No Measure)
Bike Erg 20 min Test
BikeErg Test:
20min at max effort
SCORE:
The GOAL is to maximize your average wattage during 20min test.
Workout Tips:
Ideally, set damper so that your RPMs average is b/t 80-90.
Bike RPMs at 80-90 = Run SPM (steps/minute) at 160-180.
Don’t change damper setting in final 5min
Metcon
Option 2
Metcon (No Measure)
5-10 min on any machine
3 RDS
50 Band Pull Aparts
50 PVC Strict Presses
50 Band Tricep Extensions
5-10 min on any machine
3 RDS
35 Band Glute Bridge
35 Band Good Mornings
35 Banded Abductions
