Friday, August 14th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3min Bike/Row/Ski @Increasing intensity
B. Mobility
2 x 10 PVC Pause Prone Press (pause 2sec overhead)
https://youtu.be/h5WwBjG9Kzs
C. Specific at gym:
Progress athletes through these HSPU levels:
– Pike push ups/banded pike push ups
– Box handstand push ups on knees or feet
– HSPU against wall, reduced ROM (with plates, not all ab mats)
– Reduce ROM to find a hard but successful level of difficulty for the workout
Gymnastics
A: Metcon (No Measure)
EMOM x 10minutes
3 Kipping deficit HSPU @6-4”
30 Double unders* RX + heavy rope
Metcon
B: Metcon (Time)
0:00-5:00
500m Row
30 Back squats @165/115lbs
5:00-10:00
30 Back squats @135/95lbs
500m Row
10:00
5 rounds
10 Wall ball @20/14lbs
10 Box Jumps over 24/20″
Time cap: 20mins
Extra Accessory
Metcon (No Measure)
Core
Side plank on Swiss ball +rotational Medball throw on wall
EMOM 8minutes
Odd: 20 sec + 6 right side
Even: 20 sec + 6 left side
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