Tuesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

1 ROUND

1:30 Bike

15 Straight Arm Banded Lat Pull Downs

6/6 Single Arm Ring Row

6 Push-Up Negatives w/:03 Descent (option to use knees for assistance when pressing back up)

1 ROUND

1:00 Bike

15 Banded Below the Chin Pull Downs*

12 Ring Rows

6 Knee Push-Ups

*In a seated position, grab the band shoulder width and pull the elbows back and down until the band reaches right below the chin.

1 ROUND

:30 Bike

5 Pull-Up Negatives w/:03 Descent

:15 Dead Bar Hang

6 Push-Ups (can continue to use knees for assistance)

Strength

Workout

Metcon (AMRAP – Rounds and Reps)

“YOU UP?”

[0:00 – 10:00]

AMRAP 10:

1 Burpee Box Jump (24″/20″)

1 Push Jerk (115/85)

2 Burpee Box Jumps (24″/20″)

2 Push Jerks (115/85)

3 Burpee Box Jumps (24″/20″)

3 Push Jerks (115/85)

…

Add 1 Per Per Round

[10:00 – 18:00]

Build to Heavy Single Push Jerk

[Kilos = 52/38]

*Score 1 = Rounds + Reps

*Score 2 = Heaviest Load

Example Score 1: If an athlete completes the round of 10’s and gets 3 burpee box jumps in the 11’s, their score would be 10+3.

Push Jerk (1×1)

Build to heavy single push jerk