11/27/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

30 seconds of single-unders

2 wall walks

20 second active hang from pull-up bar

Gymnastics

Ring Dips (5 x 6 pause + 6 regular kipping)

These are kipping ring dips. First 6 – 2 second descent w/ a pause in the bottom, then kip up. Second 6 – regular kipping with no pause. If you can’t do unassisted ring dips, use a band but do them strict for 5 sets of 10-12 reps. Here’s a scaling option using a box instead of a band:

https://www.youtube.com/watch?v=wTHNrb0Ac78&feature=youtu.be

Metcon (No Measure)

5 sets, not for time:

10 ring rows, elbows out, pronated

10 ring push ups, wide hand position
Wide ring row: https://www.youtube.com/watch?v=EjAdoFZy_kk&feature=youtu.be

Push-up: https://www.youtube.com/watch?v=GNzQn0JuaGw&feature=youtu.be

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

15/12 row cals

15 HSPU

12 power snatch, 115/75

Extra Work

Metcon (No Measure)

3 rounds

10 hollw body lat pull down

10 hollow body Y pull

10 kneeling band press downs (2 bands)
Band press downs: https://www.youtube.com/watch?v=hpbao8yKRt8&feature=youtu.be

Metcon (No Measure)

4 sets:

Max C2B strict (limit 10)

Max C2B Kipping (not butterfly)

L-Sit (Accumulate 3 minutes in L-sit on paralettes)

Metcon (No Measure)

5 sets

60 seconds Extension hold on GHD, weighted or non weighted

Rest 2-3 minutes between sets
https://www.youtube.com/watch?v=JjRcC20hNu0&feature=youtu.be&t=12

Metcon (No Measure)

Assault Bike

EMOM 10 minutes

15/12 calories

Metcon (No Measure)

Step ups

EMOM 10 minutes

10 step up overs @ 50/35

*Reduce reps as needed

Metcon (No Measure)

4 sets:

10 banded speed box squats*

6 empty bar back rack jump squats as high as you can
https://www.youtube.com/watch?v=NPIu5MlXSmA&feature=youtu.be

Metcon (No Measure)

GHD sit ups

EMOM 10 minutes

10 reps