Monday, June 22nd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds @easy, nose breathing
1min Machine/Run/high knees
7/side world’s greatest stretch
5 Inch worms
B. Specific- with Empty BB/pvc/broomstick
7 Muscle snatch
7 Hang snatch high pulls
7 High Hang Power Snatch**
7 Heavy Snatch Balance**
7 Snatch balance**
**Reinforce fast elbows in the turnover
Weightlifting
A: Snatch (6 x 1 or 2 @60-90%)
E(2)MOM x 6
Set: Rep @%
1: 2 @70
2: 2 @80
3: 2 @85
4: 1 @90
5: 2 @85
6: 1 @90
Snatch
E)MOM x12
2 Reps @ Technical weight
Modification:
EMOM x 12
5 BB/Broomstick Paused drop snatch*
Athlete:
Pause 1-2 seconds in the deepest receiving position you can while maintaining lockout on the bar.
Metcon
B: Metcon (4 Rounds for time)
E(4)MOM x 4
10 Cal Bike/Row/Ski/Run (200m)
+
3 rounds
6 Burpees
6 Clean @115/75
DEKA AT HOME
E(4)MOM x 4
10 Cal Bike/Row/Ski/Run (200m)
+
3 rounds
6 Burpees
6 Clean @115/75
Modification:
Bike:
10 Cal Bike/Row/Ski/Run (200m)
20-30 Alternating Jumping Lunges
Clean:
DB cleans
KB swings
Object hip swings
Accessory
Metcon (No Measure)
Stability
3 sets
30 sec Weighted Side plank (Right)
5/5 Banded Dead bug
5/5 Banded contralateral plank
Weighted side plank: https://www.youtube.com/watch?v=nN-7Q1RqWoI
Banded Dead Bug:https://www.youtube.com/watch?v=AZ_oQHTZPNY
Banded contralateral plank: https://www.youtube.com/watch?v=nN-7Q1RqWoI
