Friday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the Open workout at max effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort…

AMRAP x 5 MINUTES

5 Deadlift (light load, focus on smooth path up & down the body)

5 Push-Up to Down-Dog (open up shoulders)

5 Hollow Rocks

25’ Bear Crawl

*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.

Workout

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed