06/03/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

12/10 Cal row

10 Burpees

10 Paralette Extensions https://www.youtube.com/watch?v=XrA7hGh41g8

Gymnastics

Snap back pulls to ring muscle up

5 sets:

10 Y pulls on low ring https://www.youtube.com/watch?v=8hyFclpW8hM&feature=youtu.be

4 Swinging snap back pull https://www.youtube.com/watch?v=nEIg81AeAyQ&feature=youtu.be

2-5 Kipping muscle up

Rest as needed between sets
Scale by staying on low rings 5 controlled Y pulls, 5 dynamic Y pulls, 5 Y pulls + turnover.

Metcon

Metcon (Time)

10 rounds:

6 Deadlifts @ 65-70%

6 High box jumps, no rebound

12 Slamballs @ 25/20 lbs
17 min time cap

Extra Work

Metcon (No Measure)

Gymnastics

5 sets:

10 heavy band lat pull down/arm

10 straight arm pull over, on foam roller https://www.youtube.com/watch?v=56NlTq23tkM&feature=youtu.be&t=78

5 deficit strict HSPU

Metcon (No Measure)

Accessory

Tall kneeling Unilateral Deficit DB press

5 x 4/arm

https://www.youtube.com/watch?v=r2hK6hZlvAg&feature=youtu.be

Metcon (No Measure)

Post chain, upper back

Seal row

5 x 5

https://www.youtube.com/watch?v=OwKQUHSeQGk&feature=youtu.be