Monday, June 8th 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
Specific
2 sets
5/5 Hip thrusts hold + knee drive
5/5 Deficit Lunges with 3 hold at the bottom
5 Hollow to arch on floor
Weightlifting
A: Metcon (Time)
For time
10 Snatch @135/95 or @65%
40 TTB
10 Snatch @155/105 or @70%
40 TTB
10 Snatch @185/125 or 75%
% should be calculated relatively to your 1RM Snatch
Athlete: Considering this is the deload week, we reduced the % to 75% and include weightlifting into a workout format. We continue with the TTB progression by adding 5 reps per set compared to last week, but since we are in the deload week, we reduced the total volume to 80 to reduce core fatigue.
Point of performance:
– Start with a comfortable 8.5/10 perceived effort.
– Use a steady pace for the entire workout. Challenge yourself to perform a lift every X seconds. Doing this may help you keep your consistency.
Weightlifting
B: Metcon (No Measure)
Every 2 minutes for 10 minutes
3 Back Squats @75%
No rest
3 seated high box jumps 30″+/24″+
Athlete: Like for the weightlifting movement, we reduced the % to help your body recover from the past weeks. Please use the prescribed percentage, as of next week we’ll start using 87% and more so you HAVE to be fresh and ready.
Points of performance:
– Aim for speed in the ascent.
– Focus on your form. Teach your body how to move well and make every rep the same.
Metcon
C: Metcon (Time)
2 rounds
8 Cal Row
8 Thrusters @95/65lbs
Rest 60 seconds
2 rounds
10 Cal Row
10 Thrusters @95/65lbs
Rest 60 seconds
2 rounds
12 Cal Row
12 Thrusters @95/65
Rest 60 seconds
2 rounds
14 Cal Row
14 Thrusters @95/65
Goal: Cardiovascular and muscular endurance.
This workout is designed to complement the first two pieces of the day.
Points of performance:
Rowing
– Keep a steady 85% effort.
– Focus on your stroke/minute. Aim to maintain a smooth 30-34.
Thrusters
– Considering the goal is to complement the more Powerful and heavy lift from the first 2 sections, the weight on the barbell here has to be light for you. You should be able to perform at least 8, 10 and 12 unbroken for every round. Reduce the weight as needed.
Accessory
D: Metcon (No Measure)
3 sets
10 Ring rows
5/5 Ring in and out
Athlete: We’ve programmed an upper body accessory at the end of today’s session to give your legs a little break and thus allowing you to be more efficient in these exercises.
Rings rows
Control every portion of the descent and explode up. Make sure to move through full range of motion.
Ring in and out: https://www.youtube.com/watch?v=lAHAEoIe9dw
