Monday, August 24th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Lals
B2. PNF lat stretch on box
5 repetitions
– 5 seconds contraction, pushing against the box with your elbows
– 5 seconds stretch, moving your chest toward the floor
C. Specific
10 Scap Push
10/arm Bottom up KB Press
10 Band W
Gymnastics
A: Metcon (No Measure)
5 rounds
10 Strict Deficit HSPU
20 Cal Row
Not for time, but no rest between sets
Goal: Improve Pushing endurance under upper back fatigue
Points of performance (HSPU):
Tight body
In order to move with efficiency, your body needs to be as tight as possible. The biggest mistake is to hyperextend the lower back. This breaks the muscle chain and reduces the transfer of the force applied to the ground. To correct this, keep tension in your core.
Vertical forearms
If you want to optimally use the force you apply towards the floor, you need to be sure that this force is applied perpendicularly to the ground. That being said, your hand may be wide but I just want to have you understand here that wide stance could not be the best option for every athlete.
Weightlifting
B: Metcon (Weight)
Work up to a 5 rep max DB Bench Press
(neutral grip)
Goal: Improve your capacity to move heavy weights under fatigue.
If you do not have enough DBs to complete this section, simply use a barbell and work up to a heavy 5 reps of Bench Press.
Points of performance:
– Sink your shoulder blades into the bench for the entire movement.
– Keep your feet in contact with the ground for the entire movement.
Metcon
C: Metcon (Time)
For time
50 Cal Ski
50 Box Jump over @ 24″/20’’
50 Wallball @20/14lbs
50 Burpees
Rest 5 minutes
For Time
50 Burpees
50 Wallball @20/14lbs
50 Box Jump over @ 24″/20’’
50 Cal Ski
Goal: Improve your capacity in 8-10 minutes time frame + light workouts
Points of performance:
Ski
– Consistency.
– Focus on your breathing.
– Your pace should allow you to start the box jump immediately after the 50th calorie (super quick transition).
Box jump over
– Stay low to reduce leg fatigue.
Wallball
– Advanced athlete: Aim for unbroken sets
– Intermediate: Goal is less than 10 seconds of rest between sets.
Burpees
– Keep moving with the exact same pattern from rep 1 to 50
Accessory
D: Metcon (No Measure)
3 sets
10 DB Skull Crushers
10/10 Alternated Y raise
Goal: Strengthen your upper body muscles in order to be more efficient/endurant in gymnastic movements.
Points of performance:
Skull Crushers
– Make sure the portion of your arms from your elbow to your shoulder do not move while you’re performing the movement.
Y raise
– Goal is to improve endurance AND stability, this is why we ask you to hold the non-moving DB at shoulder level.
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Core
E: Metcon (No Measure)
EMOM 10minutes
Odd: 20 GHD Sit-ups
Even: 5-8 Strict TTB
Goal: Core endurance
Points of performance:
GHD Sit-ups
– Let’s talk a little about the position at the bottom of the movement. To be clear, this exercise is an isometric contraction of the core and a flexion-extension of the hips. What you have to understand here is to keep your core braced at the bottom and not let your back hyperextend.
TTB
– Try to control every portion of the descent. Your goal here is to avoid downward acceleration at your weak angle.
Session 2
Conditioning
A: Metcon (4 Rounds for time)
E5MOM for 3 rounds
800/750m Row
Rest 3 minutes
1600m Row for time @RPE 8/10
3 scores for the E5MOM and 1 score for the 1600m row (total 4 “rounds”)
Goal: Improve your 2K row time
Points of performance:
– Your pace has to be consistent throughout the 3 rounds and should not exceed 8.5/10 (do not go to the dark zone).
Technical point of the day: Make sure there is a continuous tension in the chain from the beginning to the end of the stroke. A common error is to move the handle up and down. This makes the pulling motion less efficient because the force is not totally horizontal.
