Friday, July 10th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3mins of:

Easy machine nose breathing

or

20 mountain climbers + 20 jumping jacks

B. Mobility

Soft tissue mobilization

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Glutes

C. Specific at Gym

2 rounds

10 lying leg raises

10 toe touches

5 Beat swing

3 Kip Swing

1 jumping BMU (use box or attachable bar)

C. Specific at home

E(90s)MOM x 3

3 Inch worms

5/5 Single leg/arm V-ups

15 Hollow rocks

Gymnastics

A: Metcon (Time)

4 rounds

20 V-ups

1-6 Bar Muscle-ups

1min rest between rounds

Time allotted: 10mins
Modification

Bar muscle ups:

6-12 Strict CTB

30-40sec Pull-up chair plank

Metcon

B: Metcon (Time)

9-7-5 Snatch @155/105lbs

18-14-10 OH Lunge 45/25lbs (plate)

20 Alternated pistols

Rest 3 minutes

9-7-5 Snatch @155/105lbs

18-14-10 OH Lunge 45/25lbs (plate)

500m Bike

cap: 23mins
Modification

Bike:

200m Run

20 Jumping lunges

Accessory

Metcon (No Measure)

Ring Support leg raises

3 x 10-15 reps