11/26/2019

26
Nov

11/26/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

60 sec. Bike @ low intensity

5/5 bird dog, hold every rep for 3 seconds

45 sec. Bike @ mod intensity

30 sec. side Plank (Left)

30 sec. Bike @ high intensity

30 sec. side Plank (Right)

Weightlifting

Back Squat (Building to 1 rep above 90% as follows)

Jumping Back Squats

2 reps building to 40% of your 1 RM Back Squat.

Then

3 x 1 as follows: No Jumping

– 1 rep @90%

– 1rep @Heavier

– 1 rep @Heavier

Rest 3 minutes between sets.

Time Allotted: 18 minutes

Metcon

Metcon (3 Rounds for reps)

3 x 4 min AMRAPs:

15 Cal Row

15 KBS, Russian 32/24

Rest 90 seconds between AMRAPS

Score total reps each round.

Extra Work

Weightlifting

Strict Press (Build to 1 Rep Max)

Then 2 sets of 3 Reps at 80%

Conditioning

Metcon (Time)

100 Cal bike

100 Burpees

Every 5 minutes perform 10 Thrusters @ 95/65

Start with the Thrusters!

Accessory

Metcon (No Measure)

Core

Side bends on GHD

3 x 10/side

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