Saturday, June 13th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike or Skip
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
-Couch Stretch 30s/side
-Seated straddle forward fold (medial hamstrings) 30s
C. Specific
2 sets
-10 Banded/odd object good mornings
-10 Double DB/object bent over rows
-10 Jumping air squats
Metcon
A: Metcon (Time)
6 rounds
6 Deadlift @155/105
6 Hang Cleans @155/105
6 Thrusters @155/105
Run 400m
Rest 1:1
20min cap
Team Version
12 total rounds
You go, I go (round for round)
6 Deadlift @155/105
6 Hang Cleans @155/105
6 Thrusters @155/105
Then 12 rounds
400m
You go I go
DEKA AT HOME
6 rounds each for time
6 Deadlift @155/105
6 Hang Cleans @155/105
6 Thrusters @155/105
400m run
Rest 1:1
Equipment Modifications
Deadlift
DB Deadlift
Object single leg rdl 6/leg
Hang Cleans
DB Hang cleans
Object GTO
Thrusters
DB Thrusters
Object Thruster
Run
Any Cardio Machine
Double Unders (2 minute time frame)
BB: 155/105lbs
DB: 2 x 50/35lbs
Accessory
Metcon (No Measure)
4 sets
20/20 Banded side lying Clam shell
20 Unweighted Glute bridge
