Tuesday, July 7th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
1min Machine/Run/High knees
30s Inch worms
30s Curtsy lunges
B. Mobility
1 set
-Push-up to Downward Dog 30s
-60s of alt. Scorpions
C. Specific At Gym
2 sets
6 one arm false grip ring row/arm (scale to 2 arms)
6 Jumping ring dips (rounds 2 regular ring dips)
6 floor assisted ring dips
6 Wall Balls
C. Specific At Home
2 sets
-12 alternating Renegade rows
-20s Seated pike up hold
Gymnastics
A: Metcon (No Measure)
EMOM 10mins
Odd: 2-4 Strict Ring Muscle-ups
Even: 15-20 Wall Balls @20/14lbs
Modification
Ring muscle ups:
4-6 Russian Dips
4-6 Russian Push-ups
Wall Balls:
10-25 Single DB Thruster
10-25 Object Thruster
Metcon
B: Metcon (5 Rounds for time)
5 rounds, each for time
16 CTB
16 Box jumps 30″/24″
16 TTB
16 Russian Kettlebell swings 70/53lbs
Rest 1min
Time cap: 20mins
Modification
CTB:
16 Renegade rows
16 Chair plank pull-ups
Box jumps:
10-25 Ledge jumps
16 In place broad jumps 6/4′
16 Jump over object
TTB:
16 Weighted V-ups/V-ups
16 Straight leg sit-ups
Russian KB swings:
DB, KB, Object hip swings
Accessory
Metcon (No Measure)
3 sets
10 Skull Crushers
Rest 30 sec
10 Ring Face Pulls
Rest 30 sec
Points of performance:
Skull crushers
– Make sure to avoid lower back hyperextension. Keep your body stacked.
Face pulls
– Shoulder blades down and together
