Friday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Running Warm-up Prior to 1 Mile Test
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
Workout
NCFIT Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
**Last Seen 9/25/19
Please also record mile time.
NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
C. STRENGTH / GYMNASTICS
Back Squat (5×5)
5×5
Back Squat*
*Perform at same moderate-heavy weight across. Use 75-80% of the 5RM from Wednesday.
Shoulder Press (5×5)
5×5
Strict Press
*Perform at same moderate-heavy weight across
(Score is Weight)
