Friday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

30 Slam Ball (30/20)

30 DB Suitcase Lunge (35/20)|(20/10)

20/15 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS

8/8 Barbell Elbow Punches

8 Double Elbow Rolls Forward (from back rack)

8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

Strength

Shoulder Press (3-3-3-3-3)

3-3-3-3-3

Strict Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

15 Push Press (115/75)|(75/55)

25 Box Jump (24/20)

-Rest 1:00-

1 ROUND

30 Push Press (115/75)|(75/55)

50 Box Jumps (24/20)

(Score is Total Time)

C. STRENGTH / GYMNASTICS

Back Squat (3×3)

3×3

High Bar Back Squat*

(Score is Weight)

Squat Clean (3×3)

3×3

Squat Clean*

(Score is Weight)