12/27/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 seconds Row or Bike @ easy

7/7 Single Leg Glute Bridges

7/7 Lunge and Twist

7 High Wall Balls

Weightlifting

Metcon (Weight)

Every 30 seconds for 5 minutes: (10 sets)

2 reps Speed Banded Deadlifts

@55-60%+moderate bands

https://www.youtube.com/watch?v=hKvgiDo7htM

Metcon

Metcon (Time)

For Time: in a Tabata Format (20 sec work, 10 sec rest)

600/500 m Row

50 Deadlifts 185/125

40/30 Ring Dips

30 Alt. DB Snatch 50/35

10 Strict HSPU
24 min time cap.

Extra Work

Weightlifting

Metcon (Weight)

5 Sets:

5 Power Snatches @ 70% (No Touch and Go)

8 OH Squats @ same weight

Rest 2-3 min between sets.

Weightlifting

Metcon (Weight)

Db Flies

Flat Bench

3 x 8-10 reps @ light-mod.

Incline Bench (can put plates under one end of flat bench to make inclined)

3 x 8-10 reps @ light-mod.

https://www.youtube.com/watch?v=eozdVDA78K0

https://www.youtube.com/watch?v=-ZV3ZmaIDrM
Record weight of 1 Db used.

Conditioning

Metcon (Weight)

E3MOM for 15 minutes:

20/16 Cal Row

4 DB Burpee Step-Ups w/ 2 Dbs
Record weight of 1 Db.