01/06/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10/8 Cal Row or Bike

50′ Bear Crawl

5/5 Tall Kneeling Bottom Up Kb Press

20 sec Static Hang from Bar

Gymnastics

Metcon (3 Rounds for reps)

Strict HSPU

3 x 1 minute on/1 minute off

Scale Options: Reduce ROM strict HSPU (no more than 4 inches)

Box HSPU

L-seated Db press

Push Ups

Record reps each round.
Have a plan to maintain work throughout the

minute and not perform MAX sets.

Metcon

Metcon (Time)

For Time:

50 TTB

20 Power Cleans @ 155/105 lbs

50 CTB

20 Squat Cleans @ 135/95 lbs
20 min time cap

Extra Work

Weightlifting

Metcon (Weight)

Max Effort Upper

Press from pins

Work up to a heavy 2 reps
Pins are set so the bar start at nose level. Release tension

at the bottom of every repetition. Do not reach failure.

Accessory

DB Bent-Over Row (3 sets of 10 AHAP. )

3 seconds on the descent, stay conrolled.

Accessory

Metcon (No Measure)

Core

3 Sets:

10 Hollow Ups https://www.youtube.com/watch?v=bphdlQyCfnI

30 sec Hollow body rocks

30 sec Hollow body hold +

leg shuffle

Rest 30-60 seconds