BLK LBL Fitness Club – CrossFit®

Metcon

MELIGONIS (Time)

For Time

1-2-3-4-5-6-7-8-9-10 Pull-Ups

1-2-3-4-5-6-7-8-9-10 Push-Ups

2-4-6-8-10-12-14-16-18-20 Alternating Lunges

1 mile Run

10-9-8-7-6-5-4-3-2-1 Pull-Ups

10-9-8-7-6-5-4-3-2-1 Push-Ups

20-18-16-14-12-10-8-6-4-2 Alternating Lunges

Wear a Weight Vest (20/14 lb)
With a running clock, perform the prescribed work in the order written, as fast as possible (“For Time”). Complete 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges in the first round. Continue with this pattern, adding 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges every round until you reach 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges. After the 10 rounds, Run 1 mile. Then perform the same movement pattern but starting from 10 Pull-Ups, 10 Push-Ups, and 20 Alternating Lunges down to 1 Pull-Up, 1 Push-Up, and 2 Alternating Lunges.

Score is the time on the clock when the last set of two Alternating Lunges is completed.

Background: This hero workout is dedicated to Kostantinos ‘Kostas” Meligonis who lost his life on September 3, 2020. Kostas was a Greek army paratrooper who died on a night mission involving a free fall in the area of Megara, Greece.

Accessory Work

Metcon (No Measure)

5 Rounds

15 Strict Abmat Situps (no hand or arm assistance)

5 Around the Worlds (5 one way and 5 opposite way)

10 Windmills (each side)

1:00 Plank
Focus: For windmills, start with one end of a barbell pressed overhead with both hands. Rotate the bar to one side of the body and then rotate (back through full extension overhead) to the other side. Allow the feet to pivot as you perform reps and don’t be tempted to add too much weight. You should feel the obliques engaging throughout reps. For Around the Worlds, start lying on the floor in a follow position with legs extended. Bracing against the floor with hands, make a large circle with straight legs in one direction for desired number of reps, repeat in opposite direction for equal reps.