09/20/2019

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm-Up

With a Med Ball

200 m Run together

5/5 Side passes each https://www.youtube.com/watch?v=q5FS4-bHrSc

10 Plank passes (face to face) https://www.youtube.com/watch?v=xAee8ljI22o

10 Lunges passes https://www.youtube.com/watch?v=e9oXV4Vz8LE

10 Rotational passes (back to back)

10 Wall ball passes https://www.youtube.com/watch?v=kF7RoN5P814

200 m Run together

Conditioning

Metcon (3 Rounds for time)

3 x 1000 m Row

Rest 2 minutes between.
Record time each round.

Metcon

Metcon (Time)

21-15-9

Deadlift @ 55-65%

Strict HSPU

Rest 3 minutes

3 Rounds:

12 DB step ups (Farmer style, 2 DBs)

50′ HS walk (Broken 25’/25′)

Time Cap:

– 10 minutes on first section

– 7 minutes cap on second section
Scale HW Walk with OH Carry or Bear Crawl.

20 min total time.

Extra Work

Weightlifting

Front Squat (Build to a 1 rep max.)

Strength

Metcon (No Measure)

Chest to Bar Pull-ups – 3 sets x Max reps

Dips – 3 sets x 8 reps

KB High Pulls – 3 sets x 8 reps @ heavy https://www.youtube.com/watch?v=je5Fha37jrw

Rest as needed between sets and movements.

Strength

Metcon (No Measure)

Accessory

3 sets:

15 DB Skull Crushers (Neutral grip) https://www.youtube.com/watch?v=TFzpGem_3_g

Rest 60 seconds