Tuesday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
8 Alt. DB Snatch (50/35)
6 DB Box Step-Ups (24/20)*
24 Double Unders
*Hold DB on either shoulder or in front rack. Do not rest behind the head.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
QUICK MOVEMENT FLOW (3:00)
3 SETS
15 Jumping Jacks
10 Squats w/ Twist & Reach (alternating twist each time)
5 Groiner L + Groiner R + Push-Up
Then…grad a Wall Ball
WALL BALL WARM-UP (7:00)
CHIPPER STYLE…
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
200m Run (No Wall Ball)
*From here, move into your teaching focus for the day…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
400m MB Run (20/14)|(14/10)
400m Run
30 Knees 2 Elbow*
30 Slam Balls (30/20)|(20/15)
30 Box Jumps (24/20)
*GHD Sit-Ups Optional
(Score is Rounds + Reps)
Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 6 MINUTES
10 Strict Pull-Ups
-Rest 2:00-
EMOM x 6 MINUTES
20 Push-ups
-Rest 2:00-
EMOM x 6 MINUTES
30 Air Squats
(No Measure)
