09/14/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200 meter Jog

5/5 Bulgarian split squats

5/5 Lateral Step ups

5/5 Single leg Glute Bridges

Metcon

Metcon (No Measure)

4 sets:

– 4-6 Lateral Pistol Squats with Pause / Leg https://www.youtube.com/watch?v=LNtBwkg-kcA

– 45 seconds max reps Pistols.

Rest 2 min between sets

Intermediate:

– 4-6 Step downs. Tempo 4 sec descent

minimum.

– 45 seconds assisted pistol squats with box or

band

Metcon

Metcon (5 Rounds for time)

Partner WOD

E5MOM x 5

400 meter Run together

Then

2 Rounds EACH partner of:

10 Kb Swings

8 OHS @ 40-50% 1 RM OHS

Alternate complete rounds.

Extra Work

Weightlifting

Back Squat (1 Rep Max w/ 3 sec pause in bottom)

Then reduce weight by 20%

2 sets of 3 reps NO Pause

Squat Clean (8 x 1 rep ascend from 70%)

EMOM for 8 min. perform 1 rep with 2 sec pause, 2 inches off the ground.

Metcon (No Measure)

Conditioning, Running

2 rounds:

Run 1000m

Walk 200m

Run 800m

Walk 400m

Run 400m

Rest 5 minutes between.