Tuesday, June 30th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
5 rounds
50 seconds @easy, nose breathing
10 seconds acceleration
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Lats
B2. Prayer stretch
2 x 5 deep breaths
https://www.youtube.com/watch?v=umCOjch2kG0
Specific:
2 sets
10 Hollow Body Lat Pulldown
5/5 Single leg RDL + Knee drive
5 Slam ball
Gymnastics
A: Metcon (Weight)
Weighted Paused Strict Chest to ring
3 x 4-8
2 minutes easy Bike between sets
Goal: Upper body strength
Points of performance:
– Keep your chest up for the entire movement.
– Keep pulling as hard as you can at the top
– Keep your body stacked: Legs together, core braced.
Metcon
B: Metcon (4 Rounds for time)
Every 5 minutes for 20 minutes, alternate between these 2 workouts
A:
2 rounds
20/15 Cal Ski
20 GHD Sit-ups
B:
2 rounds
10 Power Snatch @115/75lbs
6 Bar Muscle-ups
Goal: Pulling endurance
Goal: The movements of the first workout have been chosen in order to fatigue specific body parts and make the Bar Muscle-ups more challenging. The Ski will fatigue your lats and your ability to pull yourself above the bar. On their part, the GHD Sit-ups will fatigue your core and limit your capacity to be powerful in the Swing.
Points of performance:
Ski: Consistency
TTB: Quick kick. Use a close grip.
Power Snatch: Try to cycle the bar and perform the 10 reps in 3 sets maximum.
Bar Muscle-ups: Focus on being explosive on the back swing
Movement Conditioning
C: Metcon (AMRAP – Rounds and Reps)
HS walk
Advanced
As many 50′ unbroken in 5 minutes
Intermediate
As many 25′ unbroken in 5 minutes
Beginner:
As much distance as possible in 5 minutes
Athlete: Keep in mind that your core and your upper back are tired from the previous workout.
Tip of the day: Do not make the common mistake of looking too far forward. Look between your thumbs or a little more back.
Accessory
D: Metcon (Weight)
E2MOM for 6 minutes
100’ Rope Sled Pull
Athlete: Use a weight that allows you to perform the 100’ unbroken.
– Standing, hand over hand.
– The sled is moving, not your body.
Core
E: Metcon (No Measure)
Bird dog + lateral raise
3 x 10//side
Rest as needed between sides and sets
Hold every rep for 2 sec at the top
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