Friday, July 17th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30s Easy Ski/Bike/Row/Run @nose breathing
30s Front rack floor stretch
30s Wall Balls
B. Specific
1 set
-5 push ups to downward dog
-5 Bent over rows
-5 KB/DB thrusters
Gymnastics
A: Metcon (Weight)
5 sets
8 Bent over Rows @ moderate to light
3 Wall climbs
1mins Rest between sets
Time cap: 12mins
DEKA AT HOME
Modifications
Bent over row:
8-12 DB bent over rows
8-12 KB Bent over rows
Wall climbs:
60s Hand plank hold
Metcon
B: Metcon (6 Rounds for time)
Every 3mins for 18mins
10 Burpees Box jump over 24″/20″
15 Wall Balls @20/14lbs
DEKA AT HOME
Modifications
Burpee box jump over:
10 Burpee over object
10 In place burpee broad jump 6/4′
Wall Balls
15-25 Single DB thruster
15-25 Object thruster
Accessory
Metcon (No Measure)
Shoulder stability
3 sets
10/10 Bottom-up alternated bench press
Rest 30 sec
10/10 Band External rotation Press
Rest 30 sec
Band external rotation Press: https://www.youtube.com/watch?v=NIK0aJDO7Pk
Alternated KB Bench Press (Bottom up): https://www.youtube.com/watch?v=TpFmlQpcL7U
