“Happy Hump Dayyyyy”
CrossFit Eden – CrossFit
Warm-up
Warm-up (No Measure)
6 min AMRAP:
12/10 Cal Row or Bike
5/5 Med ball Rotational Lunges https://www.youtube.com/watch?v=6j4ioY4Tlic
10 Bent over Rows (empty bar)
10 Kip Swings
Gymnastics
Handstand Walk (5 x 50′)
Use this time to practice Handstand walk or progressions.
Progressions:
– Plank to inverted walk on box (like a wall climb but with feet
on the box)
– Wall climb to hs hold on wall
– Kick up into HS on wall
– HS hold on wall + weight shifts
– HS hold on wall + shoulder taps
– HS hold on wall, facing wall, remove one foot for balance
– HS walk with partner using PVC for a spot.
Metcon
Metcon (Time)
4 rounds:
9 Power cleans @ 185/135
18 TTB
27 Wallballs @ 20/14
3 Strict ring muscle ups
Intermediate: 135/95 lbs , 6 strict pull ups and 6 strict ring dips.
Extra Work
Metcon (No Measure)
Weightlifting
Snatch complex
Work up to a heavy set of:
3 Snatch Dead lifts
3 Snatch High pulls
3 Hang Squat snatch
Metcon (No Measure)
Conditioning
Rowing (calories)
3 x 2 minutes max calories
Rest 4 minutes between each set.
Metcon (No Measure)
Core
Half kneeling landmine twist
4 x 10 twists
https://www.youtube.com/watch?v=HGzu8tvh79U
