Monday, June 1st 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Hamstrings
B2. PNF hamstring stretch
– Contraction for 5 seconds pulling against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
5/5 Face up chinese plank + knee drive
https://www.youtube.com/watch?v=SpSk8-Xkghg
5/5 Paused Deficit lunge (2 sec hold at the bottom without contact on floor)
50’ Broad jumps
Weightlifting
A: Clean and Jerk (7 x 4+1)
E2MOM for 14 minutes
Set 1: 4+1 @62%
Set 2: 4+1 @72%
Set 3: 4+1 @80%
Set 4 and 5: 3+1 @85%
Set 6 and 7: 4+1 @75%, TNG
Score is sets 4 & 5
Athlete: This is the third session of the progression. We keep using a simple overload with an increase of 5% on the set 4 and 5. For the last two sets, the weight decreases to 75% in order to create the perception of lightness. The contrast created by lifting 85% and down to 75% should help your body feel 75% as light and thus help you for the following sessions.
Goal: Increase your confidence and your consistency.
Please try to be as technical as possible. Considering that the volume is high/set and the % low, this is the perfect moment in the cycle to work on your technique.
Points of performance of the day:
– Create speed from the knee to the hip:
Now is the time to transfer all the technical work we’ve done from blocks in the past few weeks (acceleration). As soon as the bar is above your knees, try to create as much acceleration as possible by pushing hard against the floor with your legs.
– Keep tension in your lower and upper back
Keeping tension from the bottom to the top of your back will help you to transfer the energy from your legs to the barbell and therefore increase the efficiency of the pull.
Weightlifting
B: Push Press (5 x 5 @85%)
Rest as needed between sets
Considering the weight starts to be really heavy this week, you may need to do Cluster sets here.
Athlete: Upper body strength.
Points of performance:
– The weight on the bar should be slightly heavier than last week.
– There should be no failure. In fact, you should finish the last set and know that there is room for more.
– Focus on technique, every rep must be performed with good form: Core braced, full feet on the ground at the bottom of the dip, upright position of your upper body for the entire movement, etc.
Weightlifting
C: Back Squat (6×4 @60-85%)
1 x 4 @60%
1 x 4 @70%
1 x 4 @80%
1 x 4 @85%
1 x 4 @80%
1 x 4 @85%
Athlete: Today, we’ll be moving a barbell slightly heavier than last week.
This progression intentionally increases the load slowly. You should always feel confident under the bar and you should never feel close to failure. This session is not meant to be compared to last week.
Points of performance:
– Everything moves in harmony: No stripper Squat, no knee cave… Think about moving well!
Metcon
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 21minutes
8 Burpees
10 DB Snatch @ 1x 50/35lbs
200m Run
Goal: Stamina and endurance
This workout is meant to improve the longer metcons we see in the Open. Year after year we see long time frames with short rep schemes. The key to be good in these workouts is to have a good endurance AND the confidence to do quick transitions. This is why we have here the run and 2 low skill movements.
Points of performance:
– Keep moving in the burpees
– Use your hips in the DB Snatch
– Relax your shoulders and let your drive forward by the hips while you run
Accessory
E: Metcon (No Measure)
Alternated tall kneeling banded T
3 x 10/arm
The non-moving arm holds the T position.
https://www.youtube.com/watch?v=45svhFL5WB0
Session 2
Weightlifting
A: Clean Pull (4×4 @95%)
From low blocks
Rest as needed between sets
Athlete: This is the last piece of the block pull progression. We started with higher blocks in the first week and slowly increased the range of motion to finish today with really low blocks. The barbell here should be 1-2 inches higher than when you start from the ground.
Goal: Improve your second pull.
Points of performance:
– Keep the bar close to your thighs.
– Keep applying force against the ground with your legs even after full extension. The bar should not fall after the shrug.
Conditioning
B: Metcon (4 Rounds for calories)
Bike
2 sets of 5 rounds
50 seconds @standing, damper at 10
10 seconds @easy, damper at 1
Rest 2-3 minutes between sets
Rest 3 minute and repeat on the rower
Goal: Improve your workouts between 6-10 minutes.
This is the 4th and last week of the progression. If you respect the intensity, this is going to be the most challenging but the most rewarding. The rest period every 5 rounds should allow you to maintain consistency in your efforts. Let’s see if you’re willing!
Core
C: Metcon (3 Rounds for reps)
Strict seated TTB
3 x max reps
Hold every rep for 2 seconds in the descent just before the feet touch the ground.
Goal: Improve the last portion of the TTB.
Points of performance:
– Release tension between each repetition (After the 2 seconds).
– Use this exercise to improve your capacity to keep your shoulders stable longer: shoulder blades down and together for the entire duration of the set.
– You may bend the knees or keep your legs straight.
