Saturday, September 5th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins Easy Ski/Bike/Row/Run @nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
C. Specific
3 sets @moderate
8 KB swings / Object hip swings
5-10 Shoulder to OH, start with strict press
3-5 Hang squat clean @ empty bar, work their way up towards working weight
Metcon
A: Metcon (Time)
Buy in: 2K Row
4 rounds
15 Shoulder to OH 95/95lbs
20 Hang squat clean 95/65lbs
Buy out: 2K Row
Time cap: 33mins
Metcon (Time)
TEAM VERSION
You go, I go. One athlete working at a time
Buy in: 3k Row
80 Shoulder to OH 95/95lbs
80 Hang squat clean 95/65lbs
Buy out: 3k Row
Cool down
Chill out and reduce the heart rate for 2-3 minutes
then
Quadruped Lat roll out
5-10 reps
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