CrossFit – Thu, Apr 27
CrossFit Megalodon – CrossFit
Warm-up
2 Rounds
12 Wallball deadlifts + shrug
10 Alternating lunges
8 Up downs
-into-
2 Rounds
12 Wallball Front squats
10 Alternating KB Muscle Cleans
8 Wallball shoulder press
4/27/2023 (Time)
RX
3 Rounds for Time
12 Wallballs (14/10)
12 Alternating Reverse Lunges
12 Up downs
RX+
3 Rounds for Time
12 Wallballs (20/14)
12 Alternating KB Goblet Lunge (53/35)
12 Burpees
E
3 Rounds for Time
12 Wallballs (30/20)
12 Alternating KB Clean + Lunge (70/53)*
12 Burpees over KB
*Athletes execute a single arm KB clean, and then perform a reverse lunge with the KB in the front rack = 1 rep. Switch sides every rep.
Accessory Lifting Option
20 Jumps @75% of previous weeks height
(No Measure)
Strength
7×3 Soft box squat with SSB@ 60% + 25% band tension
*Set box height 2″ below parallel unless you have hip mobility issues. Put the band over the bumper plates for more band tension.
Rest 30-60 sec b/t sets.
Accessory
9x3rack pulls @40% + 25% band tension
Rest 30-60 sec b/t sets.
Accessory
5×5 GHRs using max DB weight
Rest as needed b/t sets.
Accessory
4x20Split stance DB good mornings per leg
*Stand up each rep
Rest as needed b/t sets.
Gymnastics
5 Sets
In a continuous flow:
5 Knees to elbow
5 Kipping Pull-ups
5 Knees to elbow
5 Kipping bar muscle-ups
Rest as needed b/t sets
