Friday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Warm-up (No Measure)
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
Strength
Front Squat (5-3-1)
5-3-1
Front Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
Metcon (Time)
FOR TIME
30 Front Squat (135/95)|(95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups
C. STRENGTH / GYMNASTICS
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of 1 Push Jerk + 1 Split Jerk*
*Bar can come from the floor or taken from the rack, athlete’s choice. If need to work on clean, take bar from the floor. If need to work on heavy shoulder to OH, work from the rack.
