Friday, July 31st 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run
30s Push-up to downward dog
30s Curtsy lunges
B. Specific
In the gym
2 sets:
-10 Alt. Y single arm raise*
-5 strict pull-ups / Body rows
– 8 beat swings
At home
2 sets:
-10 Alt. Y single arm raise*
-10 Alt. Renegade rows
– 8 hollow rocks
https://www.youtube.com/watch?v=67jI0e8x2T8
Gymnastics
A: Metcon (No Measure)
EMOM 8minutes
2-8 Pull ups
* Must be unbroken
DEKA AT HOME
Modification
EMOM 8
4-10 Body rows*
OR
8-16 Renegade rows
OR
15-30s Pull-up chair plank
*Rings, bar, table, chairs
Metcon
B: Metcon (Time)
For time
50/40 Cal Bike
50 Push-ups
50 Sit-ups
50 Double unders
40/30 Cal Bike
40 Push-ups
40 Sit-ups
40 Double unders
30/20 Cal Bike
30 Burpees
30 Sit-ups
30 Double unders
20/10 Cal Bike
20 Burpees
20 Sit-ups
20 Double unders
Time cap: 22mins
DEKA AT HOME
Modification
Bike:
50-40-30-20 Cal Row, Ski
1Km-800m-600m-400m Run
Double unders:
Lateral hops
Accessory
Metcon (No Measure)
Tall kneeling banded M
3 x 20
Rest 60 seconds between sets
Goal: Shoulder Pre-hab
Points of performance:
– Hold 5 seconds every 5 reps
– Make sure shoulder, hip and knee form a straight vertical line
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