Megalodon

jodi@crossfita…
Friday, August 21, 2020 - 19:00

CrossFit Algiers - CrossFit


Workout

Megalodon (AMRAP - Rounds and Reps)


Rx'D:

For Max Distance & Reps:

5:00 Max Distance Row

5:00 AMRAP: 5 Burpee Over Rower* + 10 Med Ball Ground to Overhead (20/14#)

4:00 Max Distance Row

4:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Cleans (20/14#)

3:00 Max Distance Row

3:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Ground to Overhead

2:00 Max Distance Row

2:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Cleans

1:00 Max Distance Row

1:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Ground to Overhead

*Athletes must stand before jumping over rower, avoid staying "low" on the jump over during the burpee.
Level 2:

5:00 Max Distance Row

5:00 AMRAP: 5 Burpee Over Rower* + 10 Med Ball Ground to Overhead (14/10#)

4:00 Max Distance Row

4:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Cleans (14/10#)

3:00 Max Distance Row

3:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Ground to Overhead

2:00 Max Distance Row

2:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Cleans

1:00 Max Distance Row

1:00 AMRAP: 5 Burpee Over Rower + 10 Med Ball Ground to Overhead

*Athletes must stand before jumping over rower, avoid staying "low" on the jump over during the burpee.



Level 1:

5:00 Max Distance Row

5:00 AMRAP: 5 Burpees + 10 Med Ball Ground to Overhead (10/8#)

4:00 Max Distance Row

4:00 AMRAP: 5 Burpees + 10 Air Squats

3:00 Max Distance Row

3:00 AMRAP: 5 Burpees + 10 Med Ball Ground to Overhead

2:00 Max Distance Row

2:00 AMRAP: 5 Burpees + 10 Air Squats

1:00 Max Distance Row

1:00 AMRAP:5 Burpees + 10 Med Ball Ground to Overhead

Accessory & Stretching

Metcon (No Measure)


Accessory:

N/A



Stretching:

EMOM 7:

5 Slow Squat Therapy Squats

Extra Work

Extra Work - Week of 17AUG20 (No Measure)


Midline 1: Monday

4 Sets:

10 Windshield Wipers / Side

20 Russian Twists / Side

30 V-ups



Midline 2: Tuesday

2 Sets:

AMRAP 7:

3-6-9-12..etc

Toes-to-Bar

* 9 Ring Push-ups or 9 Regular Push-ups in between sets

- Rest 3:00 btw. sets.



Skill: Saturday

5 Rounds:

AMRAP 2:30:

250/200m SkiErg

Max Bar Muscle-ups, Chest-to-Bar, or Pull-ups with time remaining.

- Rest 1:00 btw. AMRAP's

*Sub any machine for skierg.



Engine 1: Wednesday

4 Sets:

Every 8 Minutes:

20 Burpees-to-target

30/24 Calorie Machine (Machine of your choice)

20 Burpees-to-target