ME Lower Monday
CrossFit Megalodon – CrossFit
Warm-up
3 Rounds
10 Alternating Cossack Squats
10 Alternating Bird Dogs
10 Up Downs
10 Wide Stance Barbell Good Mornings
10 Glute Bridges
Sumo Deadlift
Build to a 1RM Sumo Deadlift
Strength Timeline:
00:00-03:00 Perform 6 Reps @40%
03:00-06:00 Perform 5 Reps @50%
06:00-09:00 Perform 4 Reps @60%
09:00-12:00 Perform 3 Reps @70%
12:00-15:00 Perform 2 Reps @80%
15:00-18:00 Perform 1 Rep @90%
18:00-20:00 PR Attempt
NO MISSES!
(Score is Weight)
Metcon (Time)
50 Sumo Deadlifts @50% of above
No Bouncing the bar! EMOM, including 00:00, athletes perform5 Burpees and then resume the SDLs.
(Score is Time)
Cool down/Mobility
2:00 seated hamstring stretch
