Monday, June 22nd 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 mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Mid straps
– Glutes
B2. Prayer stretch
2-3 sets of 5 deep breaths
Rest as needed between sets
https://www.youtube.com/watch?v=umCOjch2kG0
C. Specific
2 Sets
4/4 Single leg Hip Thrust
4 Deep Squat Muscle Snatch
4 Sots Press
4 Box jumps or stairs jumps (1 ascent)
Weightlifting
A: Metcon (Weight)
Muscle Snatch + Paused Drop Snatch*
5 x 1+1 @light
Rest as needed between sets
*2 sec pause in the deep Squat
Goal: Work on technique
Points of performance:
– Keep the weight light and make sure every rep is performed with precision.
Weightlifting
B: Snatch (7x 1-2 @60-90%)
Perform 1 set every 2 minutes:
Set: Rep @%
1: 2 @60%
2: 2 @70%
3: 2 @80%
4: 2 @85%
5: 1 @90%
6: 2 @85%
7: 1 @90%
Athlete: This is the continuation of our weightlifting progression.
Points of performance:
– You must go a little heavier than you did last week.
Focus of the day:
1. Back tension in first and second pull
In order to pull the bar efficiently off the ground and to bring it to an optimal position to create power, your entire back must be engaged. To do so, you have to make sure you create tension with your arms against the bar BEFORE you start applying force against the floor with your legs.
2. Upper back tension in the reception
Keep applying force against the bar after you pulled yourself underneath the bar. Think about pushing up as hard as you can to lock your elbows. Shoulder blades must be down and together.
Weightlifting
C: Back Squat (7×2 @60-90%)
Perform 1 set every 2 minutes:
Set: Rep @%
1: 2 @60%
2: 2 @70%
3: 2 @80%
4: 2 @85%
5: 2 @90%
6: 2 @85%
7: 2 @90%
Athlete: We continue to go up in your Squat by increasing the weight by 2%. This may seem small but this tiny step every week becomes a lot at the end of the cycle.
Points of performance:
– Every rep has to be performed with good form. Use cluster sets if needed: Complete rep 1, then put the barbell on the rack, rest 10-20 seconds and perform the second rep.
– BRACE YOUR CORE BEFORE EVERY REP. With these percentages, you must create a “natural belt” and make sure every muscle around your spine contributes to keep it stable.
Metcon
D: Metcon (AMRAP – Rounds and Reps)
Every 4 minutes
10/8 Cal Bike
+
3 rounds
4 Burpees
4 Clean @115/75lbs
Every 4 minutes increase the number of Burpees and Clean by 1 until you cannot complete the required amount of reps in the 4 minutes
Goal: Improve your metabolic capacity and your pacing
This is going to be so much fun! Your goal here is to start with a RPE 7/10 on the first round and slowly increase your intensity until you reach exhaustion.
Bike: The bike is here to make your heart rate increase before the specific movements.
Burpees: Consistency. This is what you should aim for. Choose a pattern and stick to it for the entire workout.
Clean: Aim for unbroken reps as much as possible.
Core
E: 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
Session 2
Weightlifting
A: Push Press (5 x 3 @90%)
Goal: Upper body strength.
We’re getting closer to the test, please still respect the points of performance.
Points of performance:
– The weight on the bar has to be slightly heavier than the weight you used before the deload.
– There should be no failure. In fact, you should finish the last set and know that there is room for more.
– Focus on technique, every rep must be performed with good form: Core braced, full feet on the ground at the bottom of the dip, upright position of your upper body for the entire movement, etc.
Conditioning
B: Metcon (Weight)
Sled push Sprint
3 rounds
150′-100′-50′
Rest 1:1 between distances
Rest 5 minutes between rounds
Goal: Power-endurance
Points of performance:
– The weight on the sled has to be light enough so you can but heavy enough so that you hate the person who programs 🙂
– Go hard!
– Have fun!
