7/14/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

50′ OH walking lunge

10 good mornings

10 back squats

*With empty bar

Strength

Front Squat (4×2; work up to a heavy 2 for the day)

Metcon

Metcon (Time)

4 rounds for time:

12 deadlifts @ 225/155

3 rope climbs (sub 6 muscle-ups or 12 pull-ups)

12 TTB

24 box jumps, 24/20

Extra Work

Half Kneeling Double KB Press (4×8/arm; 1 KB in front rack, 1 pressing)

https://www.youtube.com/watch?v=ichmt_7frT8&feature=youtu.be

Front Squat (5×2; 1 1/4 squats @ 50-70%)

https://www.youtube.com/watch?v=wbo39M1IGOg&feature=youtu.be

Metcon (No Measure)

3 sets

15 side bridges/side (McGill Side bridge)

15 straight leg glute bridge

15 pike pulls
https://www.youtube.com/watch?v=0mYAKZITElw&feature=youtu.be

Metcon (No Measure)

Running

5 rounds

Run 800 m @ moderate pace

rest 2 minutes

run 400m @ fast pace

rest 3 minutes

Metcon (No Measure)

On assault bike or assault runner:

3 rounds

Sprint 30 seconds, all out

30 recovery air squats

rest 2 minutes