07/09/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 meter Run

10 Kip swings

10 Banded Y pulls

25′ Bear crawl w/ PVC on your back.

Gymnastics

Muscle-ups (3 reps every 30 sec for 4 min.)

Scale with kipping ring pull ups, banded strict chin ups or ring rows with body as parallel to the floor as possible.

Metcon

Metcon (Time)

6 rounds:

10 Hang Snatch @ 135/75

10 Burpees

1 min rest between rounds..
18 min time cap.

Extra Work

Metcon (No Measure)

Weightlifitng

Paused Back squat

(athletes should stay above 70%)

5 x 3*

*2 seconds pause + explosive ascent

Metcon (No Measure)

Accessory

Sled push with band around feet

5 x 50’

https://www.youtube.com/watch?v=uavE5g_W6MQ

Metcon (No Measure)

Core, isometric

3 sets:

50′ Plank plates drag https://www.youtube.com/watch?v=wYsQJBMItAQ

Rest 30 seconds

30 seconds/side side bend hold on GHD https://www.youtube.com/watch?v=PCQAHg1VUyE

Rest 30 seconds