Saturday, September 5th 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

– Pecs

B2. Banded + foam roller wall slide

10 repetitions

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Specific

3 sets

5 Banded Clean lift off to power position

5 Split Stance Bottom up Double KB Strict Press

5 Seated Box Jumps

Weightlifting

A: Metcon (Weight)

5 sets @light

2 Clean lift off to mid-thigh

2 Low hang Power Clean

1 Push Press

1 Push Jerk
Athlete: The goal of this complex is to reinforce a good motor pattern. It will help you to be more efficient in your Clean and Jerk.

Points of performance:

– Bar stays close to your body in the lift off and the low hang power clean.

– On the Press and the Jerk, the leg drive and the force applied by the arms are coordinated. Indeed, you should start to apply force with your arms before the bar leaves your shoulders. If you wait too long before pressing, you will lose a tremendous amount of energy.

Metcon

B: Metcon (3 Rounds for reps)

3 sets of

AMRAP 90seconds

Clean and Jerk

Rest 2 minutes between each AMRAP

Weights:

155/105lbs

185/135lbs

225/155lbs
Goal: Improve your barbell cycling

Points of performance:

– Apply the points of performance of the previous section.

Metcon

C: Metcon (Time)

For time

2K Row

150 Wall Ball 20/14lbs

1K Row
Goal: Improve your performance in long and light workouts

Points of performance:

– Start with a comfortable pace and hold it for the entire 2K. DO NOT START FAST. I want you to feel good/in your comfort zone until the middle of the workout.

– Start pushing yourself harder for the second half of the wallballs and the last row.

Odd Object

D: Metcon (No Measure)

EMOM 15minutes

1. 50’/side Single object Farmer Carry @Heavy

2. 50′ Sled Push @Heavy

3. 25-75′ HS Walk
Goal: HS walk under core and shoulder fatigue

Core and shoulders and two important factors for the HS walk. We target them with the first exercises here to make the walk harder to perform. This way it will force your body to work more and increase your performances when the time comes to walk on your hands without excessive fatigue.