Tuesday, May 26th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
Row or Bike or Ski
3 minutes @easy, nose breathing
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Lats
– Pecs
B2. PNF banded lat stretch
5 repetitions/side
– Contract for 5 seconds by pushing against the band with your elbow
– Stretch for 5 seconds by letting the band pull your elbow back
https://www.youtube.com/watch?v=yHRGQIN058w
C. Specific
2 sets
5/5 Single arm ring row + rotation
5/5 Plank shift with reach
5 Hollow body to arch on floor
Gymnastics
A: Metcon (No Measure)
Box Lat to fly
EMOM 4
6-10 reps
Goal: Improve your Bar Muscle-up technique.
This drill is designed to teach you proper body position as you elevate in the ascent. Using the box allows us to reduce the load and the strain to better focus on very specific points of performances.
Points of performance:
– Legs are glued together.
– Arms are straight.
– Lats are activated by pushing down against the bar.
– Core is braced and glutes are squeezed
https://www.youtube.com/watch?v=ZkGbkqUIZ0U
Gymnastics
B: Metcon (Weight)
4 sets
Max-1 rep Strict Chin-up (weight)
10/8 Cal Ski @hard
100′ D-ball Carry (hugging) @100/80lbs
Rest 2 minutes
Goal: Pulling capacity
Strict Chin-ups: Strength. Use a supinated grip today. On top of keeping the elbows healthy, changing your grip regularly from session to session can promote a quicker increase in strength.
Cal Ski: Power. Go hard on every set and be powerful on every stoke.
D-ball carry: Endurance. We use an isometric contraction of your upper back and a long distance to challenge it at its maximum.
Metcon
C: Metcon (5 Rounds for time)
5 rounds
25 TTB
40 Wallballs 20/14lbs
60 Double unders
Start a new round every 4 minutes
Athlete: This is the 3rd week of our TTB progression into workouts. We continue to increase the volume per set by 5. This week we mixed them with Wall Balls because in competitions, the Wall Ball is often paired with hanging movements. The double-unders are there mainly to fatigue your shoulders and give you a break from muscular effort.
Points of performance:
– Consistency in your sets of TTB from round 1 to 5.
– Break the Wall Balls in order to take less than 10 seconds of rest between your sets.
– Keep your shoulders relaxed on the Double-unders.
Accessory
D: Metcon (No Measure)
3 sets
10 Hollow body banded Y
10 Hollow body banded PVC to hip
Goal: Gymnastic positioning and control.
Points of performance:
– Make sure to keep your ribs in for the entire set. Bend one or both of your knees if needed.
Hollow body banded Y: https://www.youtube.com/watch?v=4yzn0gT195k
Hollow body banded hip to PVC: https://www.youtube.com/watch?v=WQ-2zov97tI
Accessory
E: Metcon (No Measure)
EMOM 6
4-6 Slam ball into vertical jump @30/20lbs
Goal: Lower body power endurance.
Points of performance:
– Hips are the portion of your body you should use the most here, not your lats. Your knees and your hips must therefore bend when you slam the ball on the floor.
– The weight of the ball here is not really important, as long as you can slam it with explosiveness on the floor.
Core
F: Metcon (No Measure)
3-4 sets
10/10 Side plank + reach through
Rest 30 seconds
5/5 Knee to elbow with hands on Swiss ball
Rest 30 seconds
Side plank + reach through: https://www.youtube.com/watch?v=UcDI64LqcsI
Knee to elbow with hands on Swiss ball:
Version 1: https://www.youtube.com/watch?v=IG9Miq9axa0
Version 2: https://www.youtube.com/watch?v=HQoNjT8SxYc
