Monday, May 25th 2020 – HV Tribe CrossFit

HV Tribe CrossFit – CrossFit

Warm-up (No Measure)

A. General

EMOM x 3

5/5 single leg glute bridges

15 in and out jumps

10 jumping air squats

B. Mobility

PNF hamstring stretch

7x/side

– 7 seconds contraction, pushing with your foot against the band/towel/belt

– 7 seconds stretch, pulling your foot toward your with the band/towel/belt

C. Specific

Static

– 30 seconds hold in a deep Squat

Dynamic

-5/5 Cossack squats

Weightlifting

A: Back Squat (6 x 4 @62-82%)

Back Squat

1 x 4 @62%

1 x 4 @72%

2 x 4 @80%

2 x 4 @82%

DEKA AT HOME Partial

Back Squat

1 x 4 @62%

1 x 4 @72%

2 x 4 @80%

2 x 4 @82%

*If athletes do not have the loading to perform these percentages, we have the following option to compensate for the lack of barbell load and still target eccentric strength and strength endurance:

E(2)MOM x 6

6-8 Tempo Back squat (Barbell or DB) @3.2.X.1

In remaining time: AMRAP wall sit

*Athletes should make sure to be aggressive in the concentric drive. It should be as explosive as possible in this iso-dynamic training.

DEKA AT HOME Zoom

E(2)MOM x 6

6-8 Tempo Back squat/Backpack squat @3.2.X.1

In remaining time: AMRAP wall sit

*Athletes should make sure to be aggressive in the concentric drive. It should be as explosive as possible in this iso-dynamic training.

Metcon

B: Metcon (Time)

For time

15-12-9-6

Ring Muscle-ups

400m Run BEFORE each set
DEKA AT HOME Partial

For time

15-12-9-6

Bar muscle ups

400m Run or 15/12 Cal Machine

*Bar MU substitute

4 rounds

400m Run or 15/12 Cal Machine

5 x DB Gymnastic Complex @ 2 x 50/35lbs:

-4 push-ups

-4 alternating renegade rows

DEKA AT HOME Zoom

For time

15-12-9-6 Muscle-ups

400m Run or 15/12 Cal Machine or 20 Broad jumps BEFORE each set

Muscle up substitutes:

Seated Russian Dips

OR

12 push-ups

12 object bent over rows (BB, DB, Bag)/Table or towel rows

Russian dip scale:

https://youtu.be/1FFSXOSn4Ks

*Use a ball if no foam roller