Tuesday, July 7th 2020 – HV Tribe CrossFit

HV Tribe CrossFit – CrossFit Compete

Warm-up (No Measure)

A. General

Bike or Row or Ski

3 minutes @easy, nose breathing

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Front of the shoulder

– Pecs

B2. Shoulder extension

10 repetitions, hold every rep for 1-2 seconds

https://www.youtube.com/watch?v=wW-GAz2CTCM

C. Specific

7 Scap pulls (Hold every rep for 2 seconds)

3 Wall climb (Hold last rep for 10 seconds)

3 Bandes oscillation

https://www.youtube.com/watch?v=P9QVvhyBTdM

Gymnastics

A: Metcon (No Measure)

Muscle-up transition on boxes

3 x 3-6
Athlete: Use this drill to improve your position.

Points of performance:

– Feet and legs are glued together.

– Avoid rolling your shoulders forward when you reach the dip position. In order to reach this position with tension in your pecs, keep your shoulders back (no shrug).

https://www.youtube.com/watch?v=SCegqHH3n4o

Gymnastics

B: Metcon (No Measure)

With a weight vest

EMOM 10

Odd: 2-4 Strict Ring Muscle-ups

Even: 15-20 Wall Balls @30/20lbs
Goal: Upper body strength-endurance

Points of performance:

Muscle-ups

– Keep doing the points of performance of the previous section.

– Think about bringing the rings as low as possible on your body before the turnover.

Wallball

Those are there to complement the Muscle-ups. You should be able to perform the number you choose unbroken for the entire EMOM

Open Athlete: Unweighted and/or banded

Metcon

C: Metcon (5 Rounds for time)

5 rounds, each for time

16 CTB

100′ Sled Push @mod-heavy, walking

16 TTB

100′ Sled Drag Backward

Rest 1:1
Goal: Pulling endurance

Points of performance:

– CTB

We continue to increase the number of reps.

– Sled Push/Pull

The weight on the sled has to be heavy enough so you cannot run, but light enough so you can perform the 100’ unbroken.

– TTB

Challenge yourself and aim for unbroken sets.

Conditioning

D: Metcon (No Measure)

3 sets

10 Ring Skull Crushers

Rest 30 sec

10 Ring Face Pulls

Rest 30 sec
Goal: Complement the main movement of the day.

In this accessory piece, we target your upper back and your triceps with movements where you use your own body.

Points of performance:

Skull crushers

– Make sure to avoid lower back hyperextension. Keep your body stacked.

Face pulls

– Shoulder blades down and together.