Tuesday, June 2nd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
20s Jumping jacks
20s Pike ups
20s Samson Lunge
B. Mobility
2 rounds
-Push-up to Pike 30s
-60s of alt. Scorpions
C. Specific
2 rounds
-12 alternating Renegade rows
-20s Seated pike up hold
Gymnastics
A: Metcon (Time)
For time
60 Strict chin-ups
Every minute, perform 6/6 pistols
Cap: 15mins
DEKA AT HOME Zoom
For time
60 Alternating renegade rows@ heavy/ Table or towel rows
Every minute, perform 12 pistols/ 6/side box supported pistols/ 12 close stance air squats
Cap: 15mins
DEKA AT HOME Partial/Zoom
For time
60 Strict chin-ups/Alternating renegade rows@ heavy/ Table or towel rows
Every minute, perform 12 pistols or 6/side box supported pistols or 12 close stance air squats
Cap: 15mins
Metcon
B: Metcon (5 Rounds for time)
E(3)MOM x 5 rounds
15 Ring dips
15 Box jumps 30″/24″
15 Wall Balls @20/14lbs
DEKA AT HOME Zoom
E(3)MOM x 5 rounds
15 Ring dips/Bench dips
15 Box jumps/Ledge jumps/step ups
15 Wall Balls/Object Front racked squats
DEKA AT HOME Partial
E(3)MOM x 5 rounds
15 Dips
15 box jumps 30/24″
15 WB/DB front squats 2 x 50/35lbs
Accessory
Metcon (No Measure)
Single leg banded Hip thrusts
3 x 10/10
Hold each rep for 2 seconds at the top
Goal: Glutes strengthening
Points of performance:
– The resistance of the band has to be hard enough to make the last rep hard to perform.
– Control the way down and accelerate up as fast as possible for each repetition.
