Friday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (4 Rounds for distance)
FOR MAX METERS*
5:00 Row
-Rest 2:30-
4:00 Row
-Rest 2:00-
3:00 Row
-Rest 1:30-
2:00 Row
*Reset rower before each effort.
(Score is Meters Each Round)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
JUNKYARD DOG WARM-UP
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
then…
3 ROUNDS — 3 REPS OF EACH…
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
Extended Warm-up
Clean and Jerk (Heavy 1-Rep)
ON A 10:00 RUNNING CLOCK…
Build Quickly to Heavy Single Power Clean & Jerk*
*Building should take you up to or past your weight in the workout.
(Score is Load)
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike, Run or Walk
3:00 Foam Rolling Lats & Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
Front Squat (3×7)
3 SETS
7 Front Squats (12×1)
*Use load from 20-Rep Max from last week’s Front Squat. :02 pause at the bottom of each squat.
-Rest as Needed b/t Sets-
(Score is Load)
“FLIGHT SIMULATOR” (Time)
FOR TIME
5-10-15-20-25-30-35-40-45-50..and back to 5 by 5 reps
Double Unders
*All sets must be performed unbroken.
-15:00 Hard Cap-
(Score is Total Time)
