Monday, August 3rd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
1 min Row or Bike
30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I
5/5 Dead bug (Hold every rep for 3 seconds)
B. Specific
Gym
Go over drills
False grip ring rows
Feet elevated ring rows
False grips feet assisted transitions
https://youtu.be/U1SPl7pq1I0
Home
2 sets
-10 Glute Bridges
-10 Hollow rocks
-10 PVC prone press
-10 Body Rows/Ring rows/Chin ups
Gymnastics
A: Metcon (No Measure)
EMOM 8minutes
2-4 Strict Ring Muscle-ups
Modifications
EMOM 8minutes
4-6 seated and/or feet assisted muscle up, low rings
OR
4-6 Strict pull-ups + 4-6 Ring dips
OR
6-12 Alternating Renegade row + push-up
Metcon
B: Metcon (Time)
2 rounds
20 KBS @ 53/35lbs
20 OHS @ 75/55lbs
400m run
Rest 3 minutes
2 rounds
20 Hang squat snatches 75/55lbs
400m run
Time cap: 20 minutes
Modifications
KBS:
-10-20 object GTO
OH squat
– 20 Object OHS
-10 Single KB or DB OHS per side
-10 Single arm object OHS per side
Squat Snatch
-20 Russian KB swings + 20 KB or DB OHS
-10 Object GTO + 10 Single arm object OHS
Run
16-20 cal Bike, ski, row
Accessory
Metcon (No Measure)
Cool down
Walk 200m as a group
Quadruped Shoulder Stretch
30-40 seconds / side
https://youtu.be/OWkkWHKHKF8
At Home
Walk 200m then
Quadruped Shoulder Stretch
30-40 seconds / side
