Thursday, July 30th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
In the gym
3 minutes @easy,
Ski/Bike/Row/Run
At home
1min high knees
1min butt kicks
1min of 1 burpee every 5sec
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
In the gym
2 sets
– 8 alternating Bird Dogs
-10 BB Good Mornings
At Home
2 sets
– 8 alternating Bird Dogs
-10 Glute bridges
Weightlifting
A: Deadlift (12 x 2 @60%)
Dead stop, for speed!
EMOM x 12
2 reps @60%
DEKA AT HOME
Modification
EMOM x 12
1 x Elevator Deadlifts @40-50%
Mid shin, Knee, full
Tempo 2.0.X.2
Deadlift alternatives:
2 x DB’s or KB’s
Use 2 x odd objects
Metcon
B: Metcon (Time)
30-20-10
Hang power clean 135/95lbs
Burpee over bar
DEKA AT HOME
Modifications
Hang power clean:
30-20-10 Hang DB Clean
60-40-20 KB swings/object hip swing
Burpee over the bar:
Burpee over the object
Accessory
Metcon (No Measure)
Shoulder Pre-hab
EMOM 12
1. 10 Weighted lying W-Y
2. 20-40 sec Weighted Side plank (Right)
3. 20-40 sec Weighted Side plank (Left)
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