CrossFit – Thu, Apr 20
CrossFit Megalodon – CrossFit
Warm-up
3:00 KB/slamball gut smash
5/5 PVC pipe around the worlds
8 PVC pipe pass throughs
10 swing kicks forward and back holding on to the rig per leg
10 swing kicks side to side holding on to the rig per leg
-then-
3 Rounds
25’ bear crawl
25’ walking lunge
25’ inch worm
Option 1 (Time)
RX
3 Rounds for time
25′ Bear crawl or Crab walk
20 Alternating DB reverse lunges (50/35)
20 Elevated Push-ups
15 Abmat sit-ups
RX+
3 Rounds for time
50′ DBL DB Overhead walk
40 Alternating DB reverse lunges (50/35)
30 Hand release Push-ups
20 V-ups
E
3 Rounds for time
50′ HSW
40 Alternating DB reverse lunges (50/35)
30 ring Push-ups
20 GHD sit-ups
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Cor Strik (Time)
Buy In: 1985m Run
4 RDS
20 Thrusters (95/65)
20 Push Ups
30 Toe 2 Bar
30 Deadlift
12 Pull Ups
Cash Out: 2007m Run
Optional Strength
Build to a max height box jump from the standing position (drop step allowed)
(No Measure)
Strength
9×3 Soft box squat with giant cambered bar @55% + 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.
Rest 30-60 sec b/t sets.
(No Measure)
Accessory
9×3 High pulls @70%
Rest 30-60 sec b/t sets.
(No Measure)
Accessory
4×10 Face down arch to round back GHD back extension using max DB weight
Rest as needed b/t sets.
(No Measure)
Accessory
4×12 GHD Banded chair deadlift*
* Stand up each rep
Rest as needed b/t sets.
(No Measure)
Gymnastics
Rope Climbs
EMOM7
MIN1: 1-2 Legless rope climb 15’
Focus on getting a good jump and moving as soon as your hands make contact. Also, transition quickly to your descent whether it’s Spanish wrap, J- hook, or legless.
-then-
4 Sets
10 Strict toes-2-rope*
*Alternate which hand is on top each set. Rest b/t sets should not exceed 1:00
-then-
Reverse Tabata
Hold the top of a rope pull-up.
Alternate which hand is on top each set. 8 Sets of 0:10 Work, 0:20 Rest.
(No Measure)
