Friday, August 21st 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
– Lats
B2. Prayer stretch on foam roller
3-5 deep breaths
Try to move your sternum a little more close to the floor every time you exhale
B3. Banded ankle mobility
10 back and forth movement each side
https://www.youtube.com/watch?v=g2iCns6dTnI
C. Specific
5 Scap pulls
5/side scorpion stretch
5 Hollow to arch on floor
15 Hollow body Banded lat Pulldown
Gymnastics
A: Metcon (AMRAP – Rounds and Reps)
Every 2 minutes for as long as you can
24 GHD Sit-ups
5 Bar Muscle-ups
Increase number of Bar Muscle-up by 1 every new round
Goal: Bar muscle-ups under core fatigue
Scale number of BMU as needed, maintain reps if necessary
Points of performance:
GHD Sit-ups
– Make sure to have your core braced at the bottom of the movement.
Muscle-ups
– Smooth arch and aggressive hollow contraction
– Focus on moving as far back as you can before pulling yourself above it.
Metcon
B: Metcon (Time)
3 rounds for time
15 Cal Bike
15 Hang Power Clean @115/75lbs
15/leg Pistols
100′ HS walk
Goal: Improve your performance in medium length and light workouts
Points of performance:
Bike
– Sustained pace.
– Play with the line of the dark zone.
Hang Power Clean
– The weight on the bar has to be light enough to perform the 15 reps unbroken
Pistols
Just keep moving
HS walk
– Advanced athlete: Must be done in 50’ unbroken
– Intermediate athlete: Must be done in 25’ unbroken
– Beginner: Choose a shorter distance and do your best. You should not be at this exercise more than 3 minutes.
Accessory
C: Metcon (No Measure)
3 sets
12 Banded face pull*
60 sec Assault bike arms only
*1 sec pause at peak contraction
Bike: Mod intensity. Goal is simply to work on upper body pressing endurance.
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Core
D: Metcon (No Measure)
3 sets
10 Landmine explosive rotational press
10/side Pallof press in split stance
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Session 2
Conditioning
A: Metcon (5 Rounds for time)
On the machine of your choice
5 sets
15 Cal Sprint
Rest 30 sec
10 Cal Sprint
Rest 30 sec
5 Cal Sprint
Rest 2-3 minutes between sets
Goal: Power endurance
This session is the continuation of the progression we did in the past couple of weeks. Today we play with the duration of the rest period. You will still have some longer rests to recover like in the previous weeks, but there is also incomplete rest to challenge you a little.
Points of performance:
– Do not pace yourself to keep some energy for the 5 cals. Just push as hard as you can on every sprint.
