Friday, July 31st 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. PNF box lat stretch
– 5 seconds contraction, pushing against the box with your lats
– 5 seconds stretching, moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
2 sets/arm with a light KB
Bottom-up KB Press
KB windmill
Bottom-up KB carry
Then,
EMOM 5
6 Wallball @20/14, 12 feet
Gymnastics
A: Metcon (Distance)
Kipping parallette HSPU
2 reps every 45 seconds for 12 sets
Find the highest deficit you can to perform sets of 2 Kipping parallette HSPU and do the entire workout with the same height
Athlete:
Goal: Improve your ability to produce speed in pressing movements.
Points of performance:
– Must go up in one single fluid motion AND with speed
Metcon
B: Metcon (Time)
For time
50/40 Cal Bike
50 Push-ups
50 GHD Sit-ups
50 Double unders
40/30 Cal Bike
40 Push-ups
40 GHD Sit-ups
40 Double unders
30/20 Cal Bike
30 Burpees
30 GHD Sit-ups
30 Double unders
20/10 Cal Bike
20 Burpees
20 GHD Sit-ups
20 Double unders
Goal: Improve cardiovascular and muscular endurance in workouts with Muscular movements.
Points of performance:
Bike
Sustained and consistent effort.
Push-ups
Consistent sets. Do not start with a large set and crash.
GHD Sit-ups
Make sure to keep your core braced when you’re at the bottom. If you exhale in the descent you may be more subject to injury.
Odd Object
C: Metcon (Weight)
Strongman work
EMOM 12minutes
Min 1: 50′ Yoke Carry
Min 2: 10 Weighted Ring Dips
Min 3: 50′ HS walk
Score is weight on Yoke
Athlete:
Perform this workout as follows:
Minute 1, 50’ yoke carry then on minute 2 10 weighted ring dips then on minute 3 perform 50’ HS walk and repeat every minute for 3 more rounds.
Goal: Core stability and pressing endurance.
Points of performance:
– Find a challenging weight for both the yoke and Farmer Carry.
– All 10 reps of Ring Dips should be done unbroken. Choose weight accordingly.
Accessory
D: 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 shoulders, hips and knees form a straight vertical line
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Session 2
Conditioning
A: Metcon (5 Rounds for time)
Running
5 x 1K
Rest 1:1
Goal: Improve running capacity
Points of performance:
– Aim to keep the same movement pattern from the 1st to 5th set.
– Lift your knees up
– Keep your upper body upward
– Do not let your shoulders drive you forward, think about
something pulling you forward at your hips.
– Focus on your breathing and relax.
