02/04/2020

4
Feb

02/04/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m Run

5 Goblet Squats w/ 3sec pause in bottom.

5/5 Russian Step Ups

5/5 Single Leg Glute Bridges

Weightlifting

Back Squat (5 Sets as follows)

Ramp Up to 60% then:

1 set of 6 @ 60%

1 set of 4 @ 65%

1 set of 4 @ 70%

2 sets of 3 @ 75% +

Metcon

Metcon (Time)

For Time:

15 – 12 – 9

Hang Power Cleans @ 95/65 lbs

Box Jumps @ 24/20″

12 – 9 – 6

Hang Power Cleans @ 135/85 lbs

Box Jumps @ 30/24″

9 – 6 – 3

Hang Power Cleans @ 165/105

Box Jumps @ 30+/24+” use plates to add height

Reps go down, weight and box height increase.
16 min time cap.

Extra Work

Weightlifting

Metcon (No Measure)

Db Bent Over Rows

3 Sets:

15/15 Unbroken Reps each arm

10 Cal Bike

Rest 2 min between sets

https://www.youtube.com/watch?v=fCGjw75V_J4

Gymnastics

Metcon (No Measure)

Not for time:

21-15-9-6

Cal Row

HSPUs

Rest as needed.

Accessory

Metcon (No Measure)

Core

100 Russian Twists w/ Med ball

Every time you break perform 5 Burpees.

https://www.youtube.com/watch?v=Yg47UxxV9Vc