Tuesday, June 2nd 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
Bike/Row/Ski
3 minutes @easy
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Psoas smash
– Lat smash
B2. Wall slide + raise
10 repetitions
C. Specific
10 Deadbug Pullovers @light KB
https://www.youtube.com/watch?v=1OPKubsYFPs
5/5 Deficit calves raises
https://www.youtube.com/watch?v=Wi_dNQtgFfs
10/10 Seated vertical band pulls
https://www.youtube.com/watch?v=tUU-0soQOrE
Gymnastics
A: Metcon (No Measure)
Swiss ball Press compression on wall
3 x 5
Rest 45-60 seconds between sets
Goal: Improve your handstand skill.
Points of performance:
– Start in a solid plank position: Core braced, legs together and glute squeezed.
– Move your body to a pike position with the upper back and hips against the wall and pause there for 2-3 seconds. While you’re in this position, you should have very little pressure on the ball. Most of the pressure should be on your hands.
https://www.youtube.com/watch?v=a9RP1t67VXY
Gymnastics
B: Metcon (Time)
20 Legless rope climb for time
Every minute, perform 6/6 Pistols
Goal: Improve pulling strength-endurance.
Like the last couple of weeks, make sure your total volume of reps still goes up. So, if you did 10 legless total last week, I want you to do at least 12 today.
If you cannot do legless rope climb yet, scale with a box supported seated rope climb:
https://www.youtube.com/watch?v=7MiB4FsFtf0
Gymnastics
C: Metcon (No Measure)
4 sets
15 Banded hollow rows
No rest
6/6 Single leg Slam ball
No rest
Goal: Complement the Rope Climb
Points of performance:
– Rows: Move fast! This is not a strength or a stability exercise, no need to control the movement.
– Single leg Slam Ball: This exercise is programmed for your lower body stability + upper body power endurance. That said, try to be as powerful as possible while maintaining balance when you slam the ball on the ground.
https://www.youtube.com/watch?v=k7OpiK2Dk-M
Metcon
D: Metcon (5 Rounds for time)
E3MOM x 5
15 Ring dips
100′ Sled push @light, running
15 Wall Balls @20/14lbs
Goal: Power endurance
Points of performance:
– Ring dips: Considering we want to improve your power endurance, using the kipping variation seems to be the best option.
Sled push: Always run with the sled. Do not walk at any moment.
Wall Balls: Aim for unbroken sets.
Accessory
E: 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.
Core
F: Metcon (No Measure)
3 sets
30 sec star side plank (right)
Rest 20 seconds
10 Hollow body tuck to extension
Rest 20 seconds
30 sec star side plank (right)
Rest 20 seconds
10 arch up on bench
Rest 20 seconds
Goal: Core stability and endurance
Star side plank: https://www.youtube.com/watch?v=zhKplxxE-5o
Hollow body tuck to extension: https://www.youtube.com/watch?v=UPyHnrP8MYM
Arch up on bench: https://www.youtube.com/watch?v=mmsAzOee_G8
