Saturday, August 22nd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
i. 3mins Bike/Row/Ski/Jumping jacks
@ increasing intensity each min
then
ii. 3 sets
-15sec Bar hang / Body rows (chairs/Table/Rings/Bar)
-5/side Fire Hydrants
https://youtu.be/RCHiNZaqgAk
Then
iii. Banded shoulder warm-up
https://youtu.be/ap_b6vefOjo
B. Specific
3 sets
-10 upright BB rows
-5/side single leg rdl + reach @ light DB
-3-5 burpees
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 22 minutes
25/20 cal Bike or row or run 600m
10 Burpee box jump overs 24/20″
100m Farmer’s Carry @ 2 x KB 24/16KG
20 SDLHP @ KB 24/16KG
A: Metcon (AMRAP – Rounds and Reps)
Team version
AMRAP 35 minutes
While one partner: 25/20 cal Bike or row or run 600m
the other partner perform rounds of:
10 burpee get up overs
20 SDLHP @ KB 24/16KG
Once the partner finishes cardio they must both go for a farmer’s carry of 100m then switch places
Extra Accessory
Metcon (No Measure)
EMOM 12mins
1. 10-30 sec Contralateral ring plank
2. 10/10 Side lying Clam raise
3. 5-8 Rower pike ups
Core at home
EMOM 12mins
1. 10-30 sec Contralateral plank (on ground)
2. 10/10 Side lying Clam raise
3. 5-8 lying Leg raises
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