4/5/19
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
7:00 @ slow pace:
200m run
12 kettlebell swings
12 walking lunges (6/leg)
Metcon
Metcon (No Measure)
10 rounds:
5 strict pull ups
10 DB step ups, 50/35
15 push ups
Focus on moving well, not fast – your time isn’t important on this workout. Add weight on pull-ups if necessary. Use 1 DB on the step-ups. 25:00 cap.
Extra Work
Metcon (No Measure)
5 sets
1 clean pull
2 tall clean pull + clean
2 jerk balance
https://www.youtube.com/watch?v=YhGbp1wp8Ls
https://www.youtube.com/watch?v=2uSBT7csXgU
Metcon (No Measure)
5 sets @ 60-65% of clean and jerk:
2 pause power clean (at knees)
2 low hang power cleans
2 thrusters
Metcon (No Measure)
Clean pull from podium
Tempo pull over 5 seconds @ 75%
4 x 5
https://www.youtube.com/watch?v=_jlgT_NiJy4&feature=youtu.be
Metcon (No Measure)
Half kneeling strict press,
4 x 8/arm
https://www.youtube.com/watch?v=-tqKknpEk5g
Metcon (No Measure)
Unilateral Landmine RDL,
4 x 8/ leg @ moderate but slow and controlled
https://www.youtube.com/watch?v=rzJse5Ds98k
Metcon (No Measure)
Assault Bike
5 rounds
90 seconds on
30 seconds off
60 seconds on
60 seconds off
30 seconds on
90 seconds off
Metcon (No Measure)
EMOM 10 minutes
30 seconds max burpees, 30 seconds rest
Metcon (No Measure)
10 minutes bike @ low intensity