Tuesday, July 14th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
DEKA AT HOME
1min Jumping jacks
1min High knees
1min Butt kicks
@nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Mobility
World’s greatest stretch
5 reps/side
C. Specific
1 set
-20 seconds HS hold (free, wall, or pike)
-5 Body rows Ring/Chairs/Table OR 10 alternating Renegade rows
-5 push-up to downward dog
Gymnastics
A: Metcon (No Measure)
5 sets
4-8 Strict HSPU
rest 20 seconds
4-8 Strict chin-ups
Rest 1minute
DEKA AT HOME
Modifications
Strict hspu:
4-8 Feet elevated pike push-ups
8-12 Deficit push-ups / Push-ups @ reps x 2
Strict chin-ups:
Double bent over rows- barbell/2xdb/kb
Body rows- rings/chairs/table/towel
Metcon
B: Metcon (Time)
3 rounds for time
21 Thrusters @95/65lbs
15 Burpees over bar
9 GTO @95/65lbs
Rest 2 minutes between rounds
Time cap: 15mins
DEKA AT HOME
Modifications
Thrusters:
15-21 Double DB thrusters
21-30 Single DB thrusters
21 Object thrusters
Burpee over bar:
15 Burpee over object
GTO:
6-9 Double DB GTO
20 alternating DB snatch
9-15 Object GTO
Accessory
Metcon (No Measure)
Star plank on ring (on floor at home)
Odd: 15-30 sec right arm + left leg
Odd: 15-30 sec Left arm + right leg
https://www.youtube.com/watch?v=qdRJtcHpZZk
