Monday, June 29th 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 (No movement at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Mid- traps
– Pecs
B2. PNF Box lat stretch
5 repetitions
– 5 seconds contraction, pushing against the box with your elbows
– 5 seconds stretch, moving your chest toward the floor
C. Specific
10 Deep Squat Y raise
5 Box Jumps
5/5 Empty barbell OH Lunges (Snatch Grip)
5 Box Jumps
5/5 Empty barbell Hip Thrust
5 Box Jumps
Weightlifting
A: Snatch (Multiple waves)
Score is your 87% single.
E3MOM
1. 5 @62%
2. 3 @72%
3. 1 @82%
Rest 2 minutes
E90secOM x 3
1. 5 @67%
2. 3 @77%
3. 1 @87%
Rest 2 minutes
For time
5 @72%
3 @82%
1 @92%
Athlete: This is the second to last week of our weightlifting progression.
Points of performance:
– You must go a LITTLE heavier than you did last week. Remember, the principle we use in this cycle is the PROGRESSIVE overload.
Focus of the day:
1. Stay above the bar
In order to pull the bar efficiently off the ground and bring it to an optimal position to create power, you have to stay over the bar. This means to not open the hips too quickly. Opening the hips too soon in the pull would put your shoulders behind the bar and reduce your ability to pull the bar high enough to get under it. Tips to keep the proper position are:
– Keep your weight balanced on your foot (your entire foot is on the ground until the bar meets the hips).
– Push your knees out as much as possible. In fact, your knees should touch your forearms in your starting position.
2. Reduce time in the air and maximize time with contact against the ground
If you want to be efficient in the receiving position, you have to be in contact with the ground as soon as possible after full extension. Because our goal is to maximize the stability of your reception, the sooner you apply force against the floor with your legs the better it is. Simply think about moving your feet quickly on the ground after extension
Weightlifting
B: Back Squat (2×4, 2×3, 2×2)
Perform 1 set every 2 minutes
Sets: Reps
2 x 4 @75%
2 x 3 @85%
2 x 2 @92%
Athlete: We continue to go up in your Squat by increasing the weight by 2%. This week the weight starts to be really heavy, make sure to look at the points of performance and aim to respect/focus on them as much as you can!
Points of performance:
– Every rep has to be performed with good form. Use cluster sets if needed: Complete 1-2 reps, put the barbell on the rack, rest 10-20 seconds and perform the rest of the reps.
– 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.
– If you want to use the bounce, which is really okay, do not let your body drop fast from the top. Control the descent until 90°. This will create more muscle tension and help you go back up more efficiently.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Every 4 minutes
15 Bar facing Burpees
+
2 rounds
6 Cal Bike
3 D-Ball over shoulders 100/70lbs
Every 4 minutes increase the number of Cal Bike and D-ball Clean by 1 until you cannot completed the required amount of rep in the 4 minutes
Goal: Improve your metabolic capacity and your pacing ability.
This is the third consecutive week with this kind of workout. Like past weeks, your goal here is to start with a RPE 7/10 on the first round and slowly increase your intensity until you reach exhaustion.
Points of performance:
– Bar facing Burpees:
Choose a pattern and stick to it for the entire workout. Those are not meant to be done really fast, you will not save time here, just keep moving.
– Bike:
Let’s challenge yourself and increase the intensity you usually use.
– D-ball over shoulder
Explosive hip extension! Your goal is to make the ball raise fast enough so you don’t struggle at shoulder level.
Accessory
D: Metcon (No Measure)
Reverse hypers
3 x 12/side
Rest as needed between sets
Goal: Lower back decompression
Here is a video from Louis Simmons explaining the movement:
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Session 2
Weightlifting
A: Push Press (4×2@92%)
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 a little 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 (No Measure)
A. 10 sets
10m Resistance sprint @RPE 9/10
10m sprint without resistance @RPE 9/10
Rest 60 seconds
Goal: Power
Points of performance:
– Use both your upper and your lower body to create optimal speed.
– Drive your knees up!
– Stay inclined forward for the entire distance.
Possible variations for the resistance:
– Sled
– Band with a partner
– Parachute
Core
C: Metcon (No Measure)
Banded lateral jumps
3 x 6/side
Rest 30 seconds between sets
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