CrossFit – Thu, May 4
CrossFit Megalodon – CrossFit
Warm-up
2:00 banded hip mobility per side
-then-
1:00 slow bike
10 Hollow rocks
10 Supermans
10 Cossack squats
0:45 moderate bike
10 Alternating leg tucks
12 Mountain climbers
10 Tempo air squats 2-2-2-2
0:30 sprint bike
10 V-ups
10 Alternating sit outs*
8 Jumping squats
*The sit out starts on all fours with knees barely off the ground. Athletes will rotate the left leg through to “sit out” without letting their hips touch the ground, and then repeat on the right = 1 rep. This is a common drill in wrestling/BJJ.
Option 1 (AMRAP – Reps)
RX
Tabata Bike
0:20 Work/0:10 Rest for 8 Rounds
(Score is Total Calories)
-Rest 1:00-
Tabata abmat sit-ups
0:20 Work/0:10 Rest for 8 Rounds
(Score is Reps)
-Rest 1:00-
Tabata Squats
0:20/0:10 Rest for 8 Rounds
(Score is Reps)
RX+
Tabata Bike
0:20 Work/0:10 Rest for 8 Rounds
(Score is Total Calories)
-Rest 1:00-
Tabata Weight abmat sit-ups (20/14)*
0:20 Work/0:10 Rest for 8 Rounds
*Use a medball
(Score is Reps)
-Rest 1:00-
Tabata KB Goblet Squats (35/20)
0:20/0:10 Rest for 8 Rounds
(Score is Reps)
E
Tabata Bike
0:20 Work/0:10 Rest for 8 Rounds
(Score is Total Calories)
-Rest 1:00-
Tabata GHDs
0:20 Work/0:10 Rest for 8 Rounds
(Score is Reps)
-Rest 1:00-
Tabata KB Goblet Squats (53/35)
0:20/0:10 Rest for 8 Rounds
(Score is Reps)
Accessories
4 Sets
20 barbellshrugs
Superset with
Max rep GHRs*
*If you cannot do at least 8 reps each set, use a reverse band.
Molly Ann (Time)
10 RDS
15 Air Squats
5 Burpee Box Jumps (24/20)
4 Cleans (155/105)
Molly Ann Gries, 10 weeks old, passed away on May 4th, 2015 after being placed into a crib with blankets in it. Her parents, Meagan and Jeff – members of CrossFit Twinsburg (Twinsburg, OH) – knew they needed to do something to let Molly’s legacy live on and to help other families avoid the same nightmare. They created the Molly Ann Gries Foundation to help educate others on the importance of safe sleep. The Molly Ann WOD is a way to further that message while remembering sweet Molly.
Molly was 10 weeks old when she died, giving the WOD its 10 rounds. The safe sleep message can be broken down into ABC: Alone, Back, Crib which inspired the Air squats, Burpee box jumps and Cleans.
