CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

200m jog

then together:

30 sec hang from rig

twisted cross

puppy dog

seated forward fold

30 sec wall-sit

Metcon

1/4 Murph (Time)

Run 400

25 Pull Ups

50 Push Ups

75 Squats

Run 400

Vest: 20/14

1/2 Murph (Time)

Run 800m

50 Pull Ups

100 Push Ups

150 Squats

Run 800m

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)

“Riding with Annie”

100 jump rope

50 situps

800m bike erg

80 jump rope

40 situps

800m bike erg

60 jump rope

30 situps

800m bike erg

40 jump rope

20 situps

800m bike erg

20 jump rope

10 situps

800m bike erg

CrossFit Megalodon – CrossFit

Warm-up

3:00 work on Shoulder Mobility

then

3 RDS

5 I’s, Y’s, T’s

10 Cossack Squats

8 V-ups

Turkish Get Up (15 min to work up in weight

Score the weight you can hit with both sides)

5/12/2023 (AMRAP – Rounds and Reps)

AMRAP 18

500m Row/Ski

50ft Single Arm OH Lunges (35/25) RX+(50/35) E(70/50)

12 Alt. Snatches

50ft Single Arm OH Lunges

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Together:

1:00 Jumping Jacks

10 Bootstrappers

5 inchworms

1:00 Jump Rope

10 Samson stretch (5 per side)

10 Scorpion stretch (5 per side)

1:00 Line hops

20 Leg swings (10 each leg)

10 Wide leg forward fold + overhead stretch

Metcon

Metcon (No Measure)

Every 3:00 for 24:00 (8 rounds total)

12 Wallball

200m run

8 Burpees

Accessory

3 rounds:

80ft Overhead KB walk (40ft each arm)

20 kb press (10 each side)

0:30 plank

Warm-up

3 Rounds

12 Alternating box step-ups

10 Barbell snatch grip deadlifts

8 Kip swings

100m run

Seated Box Jump (Distance)

10 Minutes to work to max height

Option 1 (AMRAP – Rounds and Reps)

RX

AMRAP12

8 Barbell snatches (45/65)

7 Bent over barbell rows

200m run

RX+

AMRAP12

8 Alternating Leg Barbell split snatches (95/65)

7 Jumping bar muscle-ups

300m run

E

AMRAP12

8 Alternating Leg Barbell split snatches (115/85)

7 Bar muscle-ups

400m run

Finisher

100 Arch to Roundback Good Mornings

Option 2

Zembiec (Time)

5 rounds for time of:

11 back squats, 185 lb.

7 strict burpee pull-ups

400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here

Option 3

Rest 1:1 between the mile runs

1-Mile Run (Time)

Max Effort 1-Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run

Warm-up

2:00 work on Shoulder Mobility

3:00 on a machine

then

3 RDS

20 Alt. Shoulder Taps

5 Inchworms

5 Half Walk Ups

5/10/2023 (Time)

AMRAP 15

Run 200m

3 Wall Walks (RX+50ft HS Walk)

10 Burpees (RX+15)

Weightlifting

3 RDS

10-15 Bamboo Shoulder Press

45-60 Seconds DBL DB OH Hold

10-15 Explosive Push Ups

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

2 Rounds:

30 Skip Overs (KB)

10 Bootstrappers

10 Goblet Good Mornings

10 Goblet Squats

5 Left / 5 Right Single Arm Deadlifts

Weightlifting

Bicep blast

3 rds

10 bicep curls

10 hammer curls

10 reverse curl

DB Bent over row (3 x 10)

Metcon

Metcon (Time)

5 rounds:

10 double DB box step-up

10 devils press

10 double DB thruster

REST 1:00 between each round

Warm-up

Run 400m

then

3 RDS

10 Alt. Elbow Punches

8 Front Squats

10 Sit Ups

8 Kipping Swings

5/9/2023 (AMRAP – Rounds)

EMOM 40

1: 10/7 Cal Echo

2: 3 Sq. Cleans @ 75%

3: 30 Double Unders

4: 10 T2B

5: Rest

Warm-up

2:00 work on Band Hip Mobility

3 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

Metcon (Farmer/Lunge) (Time)

3 RFT

Run 400

100m Farmer’s Carry (53/35)

100m Walking Lunges

Accessory

3 RDS

20ft Band Side Steps each way

8 Single Leg Deadlift each leg

30 Band Glute Bridges

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

GRAB ONE LIGHTWEIGHT DUMBBELL

30 Skip Overs

30 Second Goblet Squat Hold

10 Bootstrappers

5 Left/ 5 Right Single Arm Deadlift

5 Left/ 5 Right Kneeling Single Arm Press

10 Goblet Squats

Weightlifting

Front Squat (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 Renegade Rows

12 DB Squats

200m row

Warm-up

1:00 Bike Slow

10 Box Step Overs

10 Alt. Cossack Squats

10 Shoulder Press PVC

0:45 Bike Moderate

10 Up Down Box Step Over

10 Jump Squats

10 Shoulder Press

0:30 Bike Fast

10 Burpees

10 Thrusters

5/6/23 (Time)

4 RDS

Run 400m

15 Burpee Box Jump Overs (24/20)

15 DBL KB/DB Thrusters (30/20) RX+(35/25) E (50/35)

rest 2:00 between rounds

rd 2 12 of each

rd 3 9 of each

rd 4 6 of each

POST WOD

Immediate Post WOD, for recovery,1:00 SLOW PVC Thrusters (15-20 per minute pace)