Saturday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – :50 Goat Work*

MIN 2 – :50 Goat Work

MIN 3 – :50 Run, Bike or Row

*For the Goat Work, pick a movements that is challenging for you and practice.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

200m Run

AMRAP x 1 MINUTE: 3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 10 Air Squats

Have everyone grab water and get them by a Bench Press station to review the POP and spotting responsibilities. After that get them lifting!

Strength

Bench Press (1×5)

ON A 15:00 RUNNING CLOCK…

Build to Heavy Set of 5 Bench Press

(Score is Load)

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – :50 Bike or Row

MIN 2 – 15 Slam Balls then Plank Hold Remainder of Minute

MIN 3 – 10 Ring Rows then Hollow Hold Remainder of Minute

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength