12/16/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets:

30 sec Row @ easy

30 sec Row @ mod

5/5 Single leg Glute bridge

10 Goblet Good Mornings

5/5 Single KB Front Rack Lunges

10 Jumping Squats

Weightlifting

Metcon (Weight)

5 Sets @ AHAP:

Dual DB or KB Front Squat

10 reps w/ tempo

Tempo 4-0-X-0

Rest 60 seconds between sets
Record weight of a single heaviest Db or Kb used.

Metcon

Metcon (Time)

3 Rounds:

20 TTB

20/16 Cal Row

Right into

3 Rounds:

20 Box Jump Overs 24″/20″

20 Wall Balls 20/14
20 min time cap

Extra Work

Weightlifting

Back Squat (Build to a 3 rep heavy as follows)

2 sec pause at parallel on the descent.

Record heaviest set.

Accessory

Metcon (Weight)

Clean pull + slow descent

5 x 5 @90-100%

Rest 3-5 minutes between sets

https://www.youtube.com/watch?v=DRTvsBqAoN0
Record weight used for BTB point.

Accessory

Metcon (Weight)

GHD OH Sit-ups with Med ball

3 x 8 @As heavy as possible.

https://www.youtube.com/watch?v=uedS8jonVIY
Record Med ball weight.