Friday, August 7th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
2 rounds
1 min Row or Bike
30s Wall Balls
30s/side Couch stretch
A. General at home
2 rounds 1 min jump rope or jumping jack
30s Object or DB thrusters
30s/side Couch stretch
B. Specific
3 sets
-10/side banded side walk/lying clam shells
-10 Alternating curtsy lunges
-3-5 tempo squats @ increasing load every round
Weightlifting
A: Back Squat (Heavy 2rep for the day)
Modifications
Every 2mins for 12mins
5 Loaded tempo squats @ 3.3.3.0
10 Speed air squats
Athlete: Goal is time on tension then fast reps with no weight. This can also work without load at all.
Load options:
DB’s, KB’s, Object
Metcon
B: Metcon (Time)
At 0:00
21-15-9
Burpees over bar
HSPU
At 7:00
12-9-6
Burpee box jump over 24″/20″
Thrusters 135/95lbs
Time Cap: 15 minutes
Accessory
Metcon (No Measure)
Cool down
Easy 200m walk
Adductor rock back
1 x 10-15 per side
Adductor rock back: https://youtu.be/Vr0Us9LPGRg
