Friday, July 24th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Calves
B2. PNF barbell/plates calves stretch
5 repetitions/side
– 5 seconds contraction, pushing against the ground with the ball of your feet
– 5 seconds stretch, moving your heels down toward the floor
https://www.youtube.com/watch?v=p4QXrH9rqBU
C. Specific
2 x
5/leg Single leg Hip Thrust
3 High Box Jumps
Empty barbell warm-up
5 Deep Squat Muscle Snatch
5 Sots press
5 sets
1 Muscle Snatch
1 OH Squat
1 Squat Snatch
Weightlifting
A: Snatch (1 rep Max)
Athlete:
Points of performance:
– Choose one point of performance you know you have some trouble with and focus only on this one. Your goal today is to find the heaviest weight you can lift over your head, not to work on your technique.
– Make sure to move with a safe form.
Here are the points we worked on in the last few weeks
1. Stay above the bar.
2. Reduce time in the air and maximize time with contact against the ground.
3. Back tension in the first and second pull.
4. Upper back tension in the reception.
5. Keep pulling all the way and into the third pull.
Ramp up suggestion:
Rest 2-3 minutes between sets
Perform 3 high box jumps during this time this will keep your explosiveness ready to go.
Power + Squat
3 + 2 @30-50%
3 + 2 @60%
1 + 2 @70
1 @80
1 @90
1 @Max out
If you are someone who performs well in a workout format with increasing weights go for this:
10 Cal Bike erg @easy-mod
10 Box jumps
3 Power Snatch @60%
2 Squat Santch @60%
10 Cal Bike erg @easy-mod
10 Box jumps
2 Power Snatch @70%
Weightlifting
B: Clean (1 rep Max)
Same as the Snatch
Metcon
C: Metcon (3 Rounds for time)
At 0:00 (Round 1)
21-15-9
Cal Row (Women 15-12-9)
Burpees over rower
At 10:00 (Round 2)
21-15-9
Cal Bike
Wallballs @20/14lbs
At 20:00 (Round 3)
150′ Sled Push Sprint @light
20/15 Cal Bike
150′ Sled Push Sprint @light
Each round for time.
Due to the 1RMs at the beginning of the session, today is mostly an intensity day. We programmed fast metcons here because your CNS is highly activated. Workouts are light because we do not want you to feel too exhausted.
Points of performance:
– Move fast: Quick transition, high intensity on the machine.
Burpees
Bring both legs back at the same time to get up, no steps.
Wall Balls
Remember, the more time the ball is in the air, the faster you will be!
Sled Push
Quick feet! Aim to reduce time in contact with the floor as short as possible.
Accessory
D: Metcon (No Measure)
100 standing banded lat Pulldown
Goal: Lat endurance
Use a band to be able to perform sets of 15-20 reps
Core
E: Metcon (No Measure)
10 rounds
30sec L-sit on parallettes
15sec OFF
Athlete:
– Bend your knees if you need to. We want the whole 30seconds of work unbroken.
-Another way to scale would be to just extend one leg at a time.
