Wednesday

6
Oct

Wednesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 12 Alt Groiners + Max Air Squats*

MIN 2 – 30 Single Unders + Max Plank**

*Switch to 10 Alt Cossack Squats + Max Quad Heel Taps at 4:00

**Switch to 20 Double Unders + Max Controlled Sit-Up at 4:00

Strength

Back Squat (4×7)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 1 4×7 weight.

(Score is Weight)

Week 4 of 8

Workout

Furiously Fast (Time)

“FURIOUSLY FAST”

AMRAP 6:

Max Rounds of “DT” (115/85) | (75/55)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

* 1 Round of “DT” = 27 Reps

Rest 4 Minutes

AMRAP 6:

Max Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

*1 Round of “Cindy” = 30 Reps

Rest 4 Minutes:

AMRAP 6:

Max Calorie Assault Bike

*Score = Sum Total Reps For 3 Sets

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Plate Gun Hold (Athlete Choice)

MIN 2 – :45 Plate Weighted Plank Hold

(No Measure)