Tuesday, June 23rd 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
Bike or Row
3 minutes @easy, nose breathing
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Lats
– Pecs
B2. Push-up plank to shoulder extension on parallette
10-15 reps
https://www.youtube.com/watch?v=FBqJU7k6-w8
B3. Banded ankle mobility
10 reps/ankle
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
5/side Banded Trap-3 raise
10 Leg Swing at the bottom of a Ring Dip
5 Elevated arch to hollow
Then, EMOM 3
8/6 Cal Row Sprint
Gymnastics
A: Metcon (No Measure)
With a weight vest
E90secOM x 6
1-3 Strict Muscle-ups
1-4 Kipping Ring Muscle-ups
6 Box Jumps @36″/30”
Scaling option:
E90secOM x 6
1-2 Strict Ring Pull-ups
1-2 Ring Muscle-ups
1-2 Ring Dips
6 Box Jumps @36″/30”
Goal: Upper body strength and strength endurance
In this cycle, we use the strict variation to make the movement harder, force your body to adapt and get stronger. This should (1) improve your control in every portion of the Muscle-ups and (2) improve your efficiency in the movement.
Points of performance:
– On this ascent of the Strict repetitions, think about pulling the rings toward your sternum rather than to your collar bones.
– On the descent of the strict repetitions, make sure you control EVERY portion. Focus on the transition, do not let your body fall after the turnover. Fight to keep tension.
– In order to keep your body stacked, your legs must remain glued together and you must brace your core.
Gymnastics
B: Metcon (No Measure)
Paused pistols
3 x 8/side
Rest 60 seconds between sets
No rest between sides
Goal: Pistols control
We rarely take the time to improve our control in the pistols. In this piece, your goal is to be able to keep tension at the bottom of the repetition and then move up with good form. Doing this with the pause will increase your strength at the bottom range of the movement and should increase your efficiency in workouts. We also avoid compensation of other muscles to correct imbalance. In other words, every rep will require less energy.
Points of performance:
– Keep tension in the pause.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
12 Cal Row
12 Thrusters @75/55lbs
12 C2B
12 OH Squats @75/55lbs
Goal: Muscle and respiratory endurance
This workout is meant to be done with a really light weight. I want you to be able to grab the bar quickly after the pulling exercise. Aim to minimize the transition and maximize the time performing the movements.
Points of performance:
Row: Consistent pace
Thrusters: Keep an upward torso and absorb the barbell with the shoulders in order to create leg tension in the descent of the Squat and be able to move back up with speed.
CTB: Smooth reps. Use your legs to create a powerful kip.
OH Squat: This is the time to breathe. Lock your elbows and just keep moving. Do not rush this one.
Movement Conditioning
D: Metcon (Time)
3-5 TTB every 15 seconds until you’ve completed 100 reps
Goal: Improve TTB endurance
Points of performance:
– Never reach muscle failure.
– Create speed when your feet go from back to front. Remember, the most important moment to create speed is when your body passes under the bar after the arch position.
Accessory
E: Metcon (No Measure)
100 Banded Biceps curls
100 Banded triceps extension
Goal: Joints health + fun!
Core
F: Metcon (No Measure)
3 sets
5 Deep Squat Pallof Press*
10/10 Alternated supported Bent over lateral raise
*Hold every rep for 5 seconds
Deep Squat Pallof Press: https://www.youtube.com/watch?v=A7LWmcrCOiM
Alternated bent over lateral raise: We want you to perform them supported on a bench today to reduce load on your posterior chain.
