26
Nov
11/26/2019
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
60 sec. Bike @ low intensity
5/5 bird dog, hold every rep for 3 seconds
45 sec. Bike @ mod intensity
30 sec. side Plank (Left)
30 sec. Bike @ high intensity
30 sec. side Plank (Right)
Weightlifting
Back Squat (Building to 1 rep above 90% as follows)
Jumping Back Squats
2 reps building to 40% of your 1 RM Back Squat.
Then
3 x 1 as follows: No Jumping
– 1 rep @90%
– 1rep @Heavier
– 1 rep @Heavier
Rest 3 minutes between sets.
Time Allotted: 18 minutes
Metcon
Metcon (3 Rounds for reps)
3 x 4 min AMRAPs:
15 Cal Row
15 KBS, Russian 32/24
Rest 90 seconds between AMRAPS
Score total reps each round.
Extra Work
Weightlifting
Strict Press (Build to 1 Rep Max)
Then 2 sets of 3 Reps at 80%
Conditioning
Metcon (Time)
100 Cal bike
100 Burpees
Every 5 minutes perform 10 Thrusters @ 95/65
Start with the Thrusters!
Accessory
Metcon (No Measure)
Core
Side bends on GHD
3 x 10/side
