Wednesday, July 15th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Alternating Tabata
-Burpees
-Ski/Bike/Row/Run or Tuck jumps
B.. Specific
3 sets
-5 PNF standing quad pull contractions/side
-6 Tempo Jump Squats
Weightlifting
A: Metcon (Weight)
Paused Back Squat
5 x 3 @RPE 6/10
Pause 2 seconds at the bottom
rest 90 seconds
Time allotted: 14mins
DEKA AT HOME
Modification
5 sets
3-6 loaded squats
pause 2 seconds at the bottom
+
10/side Single leg glute bridges
1min rest
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 16minutes
60/50 Cal Row
100 Double-unders
60 TTB
100 Double-unders
15 Bar Muscle-ups
DEKA AT HOME
Modifications
Row:
60/50 Cal Ski/Bike/Run 1200m
60 In place broad jumps 6/4′
Double Unders:
100 Lateral hops
TTB:
60 Weighted V-ups / V-ups
60 Lying leg raises
Bar muscle ups:
15 Strict CTB
15 Chair plank pull-ups + 3sec hold
Accessory
Metcon (20 Rounds for time)
EMOM x 20 sets
100m Run @RPE 10
The goal is to sprint but not a 100m sprint, that will go downhill quickly. Pace yourself in order to be consistent. Think about how fast you would run a 200-400m and try to hold that pace over the 20 sets.
