Friday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Warm-up (No Measure)
FOR QUALITY
3 SETS
5-7 Perfect Reps of Each…
Strict Pull-Up
Strict Dip
PVC Pass
PVC Around the World
Overhead Squat
1:00 Row for Meters
*Take 1:00 Walking Rest b/t Sets
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
E-Z 500m Row
into…
3 ROUNDS FOR QUALITY (feel the positions!)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
Strength
Clean and Jerk (1×1)
ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean and Jerk*
*Immediately before workout, build up quickly to 15-25% heavier than workout weight
Workout
“CALIFORNIA LOVE” (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)
*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling*
*Focus on quads and hips
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5)
5-5-5*
Back Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Metcon (Weight)
EMOM x 15 MINUTES
2 Power Snatch
*Start light and build for the first 10 minutes. Hold for the next 5 minutes across
