MEGAN
21-15-9 repetitions for time of:
Burpees
Kettlebell Swings (53/35 lb, 24/16 kg)
Double Unders
Introduction:
Welcome to the world of CrossFit, where workouts are not just exercises but challenges that push your limits and redefine your fitness goals. Today, we introduce you to “Megan,” a benchmark workout designed to test your endurance, stamina, and mental toughness. Get ready to sweat, push yourself, and emerge stronger than ever before.
The Workout
“Megan” is a classic CrossFit workout that challenges both your cardiovascular endurance and muscular stamina. The workout consists of:
21-15-9 repetitions for time of:
- Burpees
- Kettlebell Swings (53/35 lb, 24/16 kg)
- Double Unders
Equipment
To conquer the “Megan” workout, you’ll need the following equipment:
- Kettlebell (24 kg for men, 16 kg for women)
- Jump Rope
- Chalk (optional, for grip)
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Movements:
In “Megan,” you’ll perform the following movements:
- Burpees: Begin in a standing position, drop into a push-up position, perform a push-up, jump your feet back towards your hands, and explosively jump into the air with your hands overhead. That’s one repetition.
- Kettlebell Swings: Start with the kettlebell on the ground between your feet. Hinge at the hips and knees to pick up the kettlebell with both hands, then swing it up to chest or eye level using the power from your hips and legs. Control the kettlebell as it swings back down between your legs, and repeat for the desired number of repetitions.
- Double Unders: Jump rope where the rope passes under your feet twice for each jump.
Preparation
Prepare your body for the intensity of “Megan” with a thorough warm-up routine:
General Warm-Up (5-10 minutes)
- Jump Rope: Spend 2-3 minutes practicing single unders to warm up your calves and ankles.
- Dynamic Stretches: Perform dynamic stretches like leg swings, arm circles, and trunk rotations to mobilize your joints.
- Light Jog: Complete a 400-meter light jog to elevate your heart rate and warm up your entire body.
Specific Warm-Up (10-15 minutes)
Focus on movements specific to “Megan”:
Burpees
- Burpee Walkthrough: Perform 2-3 sets of 5 burpees at a controlled pace to reinforce proper technique.
- Burpee Intervals: Complete 2-3 sets of 10-15-second intervals of burpees, resting 30-60 seconds between sets, to simulate the pace of the workout.
Kettlebell Swings
- Kettlebell Deadlifts: Start with 2-3 sets of 8-10 kettlebell deadlifts to activate your posterior chain.
- Kettlebell Swing Technique: Practice 2-3 sets of 5-10 kettlebell swings with a light kettlebell, focusing on hip hinge and powerful hip extension.
Double Unders
- Single Unders Practice: Spend 2-3 minutes practicing single unders to warm up and refine your jump rope technique.
- Double Under Progressions: Practice double under progressions such as high singles or double under attempts with frequent singles in between.
Final Warm-Up Set
Prepare your body for the workout ahead:
- Mini “Megan” Round: Complete a round of 7 burpees, 7 kettlebell swings, and 15 double unders at a moderate pace to simulate the first round of the workout.
Conclusion:
“Megan” is a challenging yet rewarding workout that will push you to your limits. As you tackle this combination of burpees, kettlebell swings, and double unders, remember to maintain proper form, pace yourself, and embrace the burn. Whether you’re a beginner or intermediate CrossFit athlete, “Megan” offers an opportunity to test your endurance, build mental resilience, and emerge stronger than ever before. So, lace up your shoes, grab your gear, and let’s crush “Megan” together!
