01/29/2020

CrossFit Eden – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

60 sec. Row or Bike

10 PVC Good Mornings

10 Ring Rows

10 Banded Ring Dips

15/15 sec. Side Plank

Weightlifting

Deadlift (5 sets as follows)

Warm Up to 60% then:

1 set of 6 @ 65%

1 set of 5 @ 70%

1 set of 4 @ 75%

2 sets of 3 @ 80% +

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

3/3, 6/6, 9/9, ……….

Thrusters @ 95/65 lbs

Toes to Bar

Rest 3 minutes then into next metcon
Score for this is Rounds + Reps. Ex. If you complete 9/9 and 12 thrusters. Score is 3 + 12

Metcon

Metcon (Time)

For time:

50 Thrusters @ empty barbell

40 TTB
9 min time cap.

Extra Work

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump
Record height in inches not meters.

Accessory

Metcon (No Measure)

Posterior Chain

EMOM for 10 minutes:

12 Russian KBS @32/24 kgs

Conditioning

Metcon (AMRAP – Reps)

5 Sets:

20 seconds Assault Bike Sprint

10 Jumping Air Squats

Rest 60 seconds
Score Total Calories on Bike.