Steel Edge CrossFit – CrossFit


Warm-up (No Measure)

200 m Run


2 Rounds

20 Jumping Jacks

10 Air Squats

10 Ring Rows

10 Push Ups


“Barbell Warmup”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff- Legged Deadlifts

5 Front Squats

(Completed with empty barbell)



Front Rack Stretch 1 min

Pigeon Pose 1 min each side

Skill Work


50 Double unders

100 Singles Unders

1min of Double /U Attemps


20 sec rotations

-Short Jump Single Unders (working quick wrists)

-Higher Single Unders (practicing higher bound)

-Jump without Rope, double tapping thighs in air with arms long

-Double Unders or Double Under Practice


Chest-To-Bar Pull-ups

5 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pupp-ups (or 5 Kipping Swings)

3 chin Over the Bar Pull-ups

3 Chest to the Bar Pull-ups


Modifications for Chest to the Bar Pull-ups

*Cut repetitions

*Chin over the Bar

*Banded Pull-up

*Ring Rows

Front Squat

5 Empty Bar Front Squat (hold in bottom position)

2 min to build to 50% of workout weight

3 Front Squats

3 min to build to workout weight

3 Front Squats


The closer the barbell sits to the middle of our body, the lighter the weight will feel.

When elbows start to drop towards to the floor, we compromise our position.

When reach the bottom of the squat, emphasize that elbows are the first things to rise.


Metcon (Time)

3 Rounds

10 Front Squats (185/35)

20 Chest to Bar Pull-ups

50 Double Unders
Start from Ground

Modifications for Chest to Bar Pull-ups:

Cut Repetitions to 10 or 15

Chin over Bar

Ring Rows

Banded Pull-ups


100 Single Unders

1 Minute of Double Under Attempts

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