09/13/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec Row or Bike @ increasing intensity

10 Front Rack Med ball Lunges

8 Knees to 90

6 Standing Band Presses https://www.youtube.com/watch?v=dg9luCnno9M&feature=youtu.be

Metcon

Metcon (No Measure)

Gymnastics

EMOM for 8 minutes:

Even- 8 DB Strict Press w/ 4 sec descent

Odd- 8 HSPUs STRICT

Metcon

Metcon (Time)

Tabata chipper:

– 40 Wallballs

– 25 Power snatch @ 45-55%

– 40 TTB

– 25 Thrusters @ Same weight as above

Set goal to complete 1 movement in each Tabata.
Time cap 20 min = 5 Tabatas

Extra Work

Weightlifting

Bench Press (3 x 8 @ 75%)

Bent Over Row (3 x 8 @ 75%)

Snatch (8 x 1 rep ascend from 70%)

EMOM with 2 Sec pause 2

Inches off Ground

Metcon (No Measure)

Core

4 sets:

15-20 GHD sit-ups

20-25 Crunch feet on bench

https://www.youtube.com/watch?v=T0SkeBW4FBM

Rest as needed