Saturday, July 4th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60 seconds Machine or Single unders
25’ Bear Crawl
20 sec/elbow side plank
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
E(2)MOM x 3
-5/5 Single leg Glute bridge
-10 Wall Balls
-6 Pause ring rows
Metcon
A: Metcon (Time)
3 sets of
18-12-9
KBS @ 32/24 KG
Thrusters @155/105
Rest 3mins between sets
25min cap
Team Version
You go, I go
6 rounds
12-9-6
KBS # 32/24 KG
Thrusters @155/105
Athlete 1 completes 12 KBS then 12 thrusters, then tags in athlete 2 for 12 KBS then 12 thrusters, athlete 1 is tagged in for 9 chins and 9 thrusters ect.. with no 3min rest, until three rounds have been completed.
DEKA AT HOME
3 sets of
18-12-9
KBS
Thrusters @135/95
Rest 3mins
Team Version
You go, I go
6 rounds
18-12-9
KBS
Thrusters @135/95
Athlete 1 completes 18 KBS then 18 thrusters, then tags in athlete 2 for 18 KBS then 18 thrusters, athlete 1 is tagged in for 12 KBS and 12 thrusters ect.. with no 3min rest, until three rounds have been completed.
Modifications
KBS
– Object swing or ground to OH
Thrusters
DB Thrusters x 2-3 reps
Heavy Object Thrusters
Light Object Thrusters x 2-3 reps
Accessory
Metcon (Weight)
Belt Squat
3 x 12
Rest 60-90 seconds between sets
