Tuesday

CrossFit Eden – NCFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs w/:02 pause in Plank position

5 Push-Up to Pike

10 Air Squats

5 Empty Barbell Strict Press w/:02 pause overhead

Into …

2 ROUNDS

10 Up-Downs (no pause, move fast but with control)

5/5 Moose Antlers

10 Alt. Lunges

5 Dip + Stand against a wall
*Coach’s Note: Maintain 3 points of contact against the wall … head + shoulders + glutes.

If needed, get some wrist stretches in before diving into your teaching of the Push Jerk. This is a common issue I see with a lot of my athletes.

Strength

Workout

Metcon (Time)

“DEATH RACE”

COMPETE

PART 1: “DEATH RACE” [ALL TRACKS]

5 Rounds For Time:

15/12 Calorie Echo Bike

10 Burpees

*Score = Time it takes to complete the workout

Back squat

PART 2: BACK SQUATS

[18 Minute Clock]

Set 1: 3 Reps @ 60% 1RM

Set 2: 3 Reps @ 68% 1RM

Set 3: 8 Reps @ 73% 1RM

Set 4: 8 Reps @ 73% 1RM

Set 5: 8+ Reps @ 68% 1RM

*Score = Heaviest Load