Friday, August 7th 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. Box PNF lat stretch
5 repetition
– 5 seconds contraction pulling against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
C. Specific
2 sets
10 Hollow body lat Pulldown
5/5 KB Push Press
30 Single unders
Gymnastics
A: Metcon (No Measure)
EMOM 12minutes
Odd:. 3 Ring Muscle-ups + 20 Double unders
Even: 3 Deficit Kipping HSPU + 20 Double unders
all with weight Vest 20/14lbs
Goal: Improve your ability to produce speed in pulling and pushing movement.
Open: Scale ring muscle ups to feet assisted if needed. Reduce the deficit as needed. Before adding a weight vest, aim for more control over the body weight skills.
Points of performance:
Muscle-ups
Being in an optimal body position to create speed
– Legs are together in the back swing.
– Head is neutral between your arms, not overly pushed forward.
HSPU
Timing
Make sure you coordinate the moment where you apply force against the ground and the moment where you kick your legs up.
Gymnastics
B: Metcon (Time)
3 rounds for time
15 Wall balls @30/20lbs
12 TTB
9 CTB
Goal: Improve your endurance on the gymnastic bar.
Points of performance:
– Aim to perform all 21reps (TTB + C2B) on the bar unbroken.
– Aim to perform each set of Wallball unbroken.
– Use a narrow grip to reduce shoulder strain.
– Aim to be efficient in your kip by creating speed when your body passes under the bar in the back swing.
Metcon
C: Metcon (2 Rounds for time)
At 0:00
21-15-9
Burpees Box jump over 24″/20″
DB Snatch @50/35lbs
At 10:00
12-9-6
Burpees Box jump over 24″/20″
DB Snatch @70/50lbs
Each section (round) is for time. Perform once each.
Goal: Improve your performance in short and light workouts
Conditioning
D: Metcon (Time)
On the machine of your choice
15 x 12/10 Cal
Rest 90 seconds between efforts
Athlete: This is the continuation of last monday conditioning session.
Goal: Improve sprint capacity on the machine
Points of performance:
– Go hard, like really, really hard !
– Do not aim for consistency in your times, just push as hard as possible on every set.
Accessory
E: Metcon (No Measure)
3 sets
12 DB Bench Press @heavy
15 Bent over lateral raise @light
100′ Farmer carry @mod
Rest as needed between sets
Goal: Upper body strength-endurance
Points of performance:
Bench Press
– Control every portion of the descent
Lateral raise
– Do not swing at the bottom.
– Make sure to reach full range of motion
Farmer carry
– Stay in a proud position, do not let your shoulders fall forward.
– Walking. Goal is not to do the distance for time. Time under tension should be around 30 seconds.
