Wednesday, June 24th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike or Skip or Run
5/side Dead bug (Hold every rep for 3 seconds)
30s/side standing quad pull contraction
B. Specific
1 set
-5/5 Glute bridge hold + knee ext
-5/5 Curtsy Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1″ above the floor
Weightlifting
A: Back Squat (6×2 @60-90%)
E(90sec)MOM x 6
Set: Rep @%
1: 2 @70
2: 2 @80
3: 2 @85
4: 2 @90
5: 2 @85
6: 2 @90
DEKA AT HOME
Back Squat
E(90sec)MOM x 6
Set: Rep @%
1: 2 @70
2: 2 @80
3: 2 @85
4: 2 @90
5: 2 @85
6: 2 @90
Modification:
E(90sec)MOM x 6 sets
3 Loaded Squats @ Tempo 3.2.X.1
right into
Plyometric speed:
20s AMRAP Successive Tuck jumps
Options for squats:
BB, DB’s, KB’s, Odd object, back rack, front rack, zercher.
https://www.youtube.com/watch?v=e3DXADKtMPU
Metcon
B: Metcon (3 Rounds for time)
3 sets of 2 rounds
10 Sumo Deadlift High Pulls 135/95lbs
5 Strict HSPU
10 Burpees over bar
Rest 3 minutes between sets
20min Cap
Athlete: The SDHP’s should be completed as singles, not touch n go.
DEKA AT HOME
3 sets of 2 rounds
10 Sumo Deadlift High Pulls 135/95lbs
5 Strict HSPU
10 Burpees over bar
Rest 3 minutes between sets
Modification
SDHP:
10 Sandbag/D-ball to shoulder
20 KB swings @ heavy
10-20 Object SDHP
Strict hspu:
Feet elevated piked hspu
Burpees over Bar:
Burpees over object
Accessory
Metcon (No Measure)
Run
4 rounds
4mins @RPE 8/9
4mins@Recovery
4mins rest
4 rounds
2mins @RPE 8/9
2mins @Recovery
Athlete:
This is about maintaining a distinction in your pacing, if you must walk on the recovery to do this then walk, but if you can run the entire time, it is of much more benefit. We are working on our Aerobic ceiling and base. Further, we should see faster speeds on the 2min efforts than on the 4min. A session like this is designed to elevate your aerobic capacity and your ability to recover.
