4/5/19

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

7:00 @ slow pace:

200m run

12 kettlebell swings

12 walking lunges (6/leg)

Metcon

Metcon (No Measure)

10 rounds:

5 strict pull ups

10 DB step ups, 50/35

15 push ups
Focus on moving well, not fast – your time isn’t important on this workout. Add weight on pull-ups if necessary. Use 1 DB on the step-ups. 25:00 cap.

Extra Work

Metcon (No Measure)

5 sets

1 clean pull

2 tall clean pull + clean

2 jerk balance
https://www.youtube.com/watch?v=YhGbp1wp8Ls

https://www.youtube.com/watch?v=2uSBT7csXgU

Metcon (No Measure)

5 sets @ 60-65% of clean and jerk:

2 pause power clean (at knees)

2 low hang power cleans

2 thrusters

Metcon (No Measure)

Clean pull from podium

Tempo pull over 5 seconds @ 75%

4 x 5
https://www.youtube.com/watch?v=_jlgT_NiJy4&feature=youtu.be

Metcon (No Measure)

Half kneeling strict press,

4 x 8/arm
https://www.youtube.com/watch?v=-tqKknpEk5g

Metcon (No Measure)

Unilateral Landmine RDL,

4 x 8/ leg @ moderate but slow and controlled
https://www.youtube.com/watch?v=rzJse5Ds98k

Metcon (No Measure)

Assault Bike

5 rounds

90 seconds on

30 seconds off

60 seconds on

60 seconds off

30 seconds on

90 seconds off

Metcon (No Measure)

EMOM 10 minutes

30 seconds max burpees, 30 seconds rest

Metcon (No Measure)

10 minutes bike @ low intensity