CrossFit – Mon, Sep 5

Announcements

We are excited to announce that we will be hosting the Conjugate Powerlifting Certification Course (Crossfit Powerlifting) September 24 and 25th. This is an amazing opportunity to learn the training methods utilized by some of the strongest people in the world! For more information see Will

CrossFit Megalodon – CrossFit

Warm Up

Schmalls Warm Up

2 RDS

200m Run

5 Burpees

5 Pull Ups

5 Pistols each leg

5 Push Ups/HSPU

The Seven Warm Up

2 RDS (lightweight)

5 Push Up/HSPU

5 Thruster

5 K2E

5 Deadlift

5 Burpee

5 KBS

5 Pull Up

Mobility

Option 1

45 Min Cap

Schmalls (Time)

For Time

800 meter Run

Then 2 Rounds of:

50 Burpees

40 Pull-Ups

30 Pistols

20 Kettlebell Swings (1.5/1 pood)

10 Handstand Push-Ups

Then, 800 meter Run

Option 2

45 Min Cap

The Seven (Time)

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here