9/21/18

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

250m row

10 lunges/leg

10 good mornings

Strength

Sumo Deadlift (5×3, deadstop and banded)

Accelerate the bar. Don’t yank it off the ground.

https://www.youtube.com/watch?v=pIiMscmv1R0&feature=youtu.be&t=1m23s

Metcon

Metcon (AMRAP – Reps)

2 Rounds (A and B – Rest 5 min between rounds):

Round A:

6 min of..

15 sec on/ 15 sec off, alternating movements

– Max plate jumps

– Heavy Russian KBS, 70/55

Round B:

6 min of..

15 sec on/ 15 sec off, alternating movements

– Max Burpees

– Russian KBS, 55/35
Plate jumps: https://www.youtube.com/watch?v=F0pTobnPvxg&feature=youtu.be

Second version is much faster.

Extra Work

Bench Press (8×4 speed bench press, banded w/ empty bar)

https://www.youtube.com/watch?v=qtWQ8xBeMQY&feature=youtu.be

Thruster (10×10; rest as little as possible b/w sets)

Metcon (No Measure)

5 rounds, rest 3 minutes between rounds:

15 KB deadlift

200m farmer walk with KB, 32/24KG

Metcon (No Measure)

3 rounds:

8 slam balls

20 squat pull throughs light-ish band
https://www.youtube.com/watch?v=PCH7CyXe2X0&feature=youtu.be

https://www.youtube.com/watch?v=qhIEV1m3S14&feature=youtu.be

Box Jumps (Single leg jumps, 5×6/leg)