29
Aug
8/29/18
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
200m run
15 banded rows
12 pass throughs
:30 hang from bar
Strength
Chest-To-Bar Pull-ups (5×3, strict; weighted – same weight each set)
Metcon
Metcon (Time)
5 rounds for time:
20 wallballs, 30/20
50 double unders
10 chest-to-bar pull-ups
Extra Work
Metcon (No Measure)
3 sets:
12 hollow body Y pulls
15 hollow body lat pull downs
Hollow body bench hold, 30-60 seconds
https://www.youtube.com/watch?reload=9&v=mYTQNvEr074&feature=youtu.be
https://www.youtube.com/watch?reload=9&v=3MLQEIDj0hQ&feature=youtu.be
https://www.youtube.com/watch?reload=9&v=Qa3kIpmuCi4&feature=youtu.be
Metcon (No Measure)
5 sets:
12 alternating seated DB press
10 alternating bench press
Rest as needed
Metcon (No Measure)
Running
6 x 400m @ best 400 + 10 seconds
Rest 2 minutes between efforts
Toes-To-Bar (100 reps; 8:00 time cap)
Metcon (No Measure)
5 sets:
12 romanian deadlifts @ moderate to light
8 bent over rows @ heavy-ish
https://www.youtube.com/watch?v=GZAKFRNtxLY&feature=youtu.be
Quadruped Opposing Extensions (3×10; slow and controlled)
