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
