Friday, July 3rd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds @easy, nose breathing
1min Machine/Run/high knees
30s nose to wall HS hold or Pike hold
30s Alternating Arm Y-raise
B. Specific
3 rounds
-5/side tall kneeling single arm press
-3 Push Jerk drops with 2sec pause
Weightlifting
A: Split Jerk (EMOM 12 @90%)
EMOM 12
Even: 1 rep @90%
Odd: 50 Double unders
DEKA AT HOME
Push Jerk
EMOM 12
Even: 1 rep @90%
Odd: 50 Double unders
Modification
Push jerk:
EMOM 12
Even: 3-5 Push press*
Odd:
*Equipment modification:
5-10 Double DB/KB push press
5-10 Object push press
10 Seated press: BB/DB/KB/Object
50 Double unders/30-50 Lateral hops over object
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20mins
10 Pistols
15 CTB
20 Push-ups
DEKA AT HOME
Amrap 20
10 Pistols
15 CTB
20 Push-ups
Modifications
CTB
15 Ring/Body rows
10-20 Chair plank pull-ups
Accessory
Metcon (No Measure)
2 rounds
50 band pull aparts
25 band face pulls
