Monday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
100m Run
-Rest 1:00-
200m Run
-Rest 2:00-
400m Run
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ Pace Run/Bike/Row
Into…
2 ROUNDS
:30 Active Push-up Plank Hold
10 Scap Push-ups
:30 Hollow Hold
10 Bootstrappers
Into…
2 ROUNDS
10 Kip Swings or DB Upright Rows
10 Tuck-ups
10 Alt. Groiners
10 Russian KB or DBL DB Swings
Into..
EMOM x 3 MINUTES
15 Air Squats
10 Burpees
Skill
Metcon (No Measure)
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.
(No Measure)
Workout
Metcon (AMRAP – Reps)
“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5-5-5)
5-5-5
Back Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
(Score is Weight)
