Tuesday, August 4th 2020 – HV Tribe CrossFit

HV Tribe CrossFit – CrossFit

Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

A. General, at home

1 minute of air squats

1 minute of burpees

1 minute of in and outs

B. Mobility

B. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats/Spinal erectors

B. Mobility at home

Quadruped lat stretch

60 total seconds, switch at half

https://youtu.be/QVvdOWh74_4

C. Specific (at home with PVC/Broomstick)

Drils:

7 Snatch grip RDL

7 Snatch grip RDL into high pull

7 Snatch grip RDL into muscle snatch

7 Power Snatch

Focus on these drills is posterior chain engagement and maintain the upper back engaged in the PULL.

Weightlifting

A: Metcon (Weight)

Work up to a heavy 3 TNG Power Snatch

Time allotted: 10mins
Modification

If athlete has BB and weights but not enough to work towards a Max, perform 3-8 reps TNG EMOM for 8 minutes

NO EQUIPMENT:

EMOM x 6

isometric towel deadlift in a snatch grip (3 pos.)

Pause 3-5sec @ mid shin, knee, mid thigh

In remaining time complete amrap:

Alternating single arm DB/KB/Object Hip swing