CrossFit – Thu, Apr 13

CrossFit Megalodon – CrossFit

Warm-up

1:00 Bike Slow->Moderate->fast

12 Barbell good mornings->Kang squats->Back squats with a 3-3-3-3 tempo

10 Alternating Bird Dogs->Alt Groiners->Boot strappers

8 Straight legged sit-ups->Alt V-ups->V-ups

Option 1 (Time)

100 Cal Echo

Option 2

Donny (Time)

21-15-9-9-15-21 Reps, For Time

Deadlifts (225/155 lb)

Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Option 3 (AMRAP – Rounds)

EMOM 30

1: 10 Cal Row

2: 10 Cal Bike Erg

3: 10 Cal Ski

*Score as 10 total rounds*

Skills Option (No Measure)

Build to a max height seated box jump*

*Athletes start seated from 10-12” box, and hold a DB (20/10) in each hand

(No Measure)

Strength

9×3 Soft box squat with giant cambered bar @50% + 25% band tension

*Set box height 2″ below parallel unless you have hip mobility issues. Put the band over the bumperplates for more band tension. Use a SSB if you do not have a GCB. If taking the class do that version instead of this one.

Rest 30-60 sec b/t sets

Accessory

4x20Dimmals banded

Rest as needed b/t sets

Accessory

4×12 GHD face down side to sides using max weight DB weight

Rest as needed b/t sets.

(No Measure)

Gymnastics

5 Sets

25′ Forward handstand walking

25′ Backwards handstand Walking