Friday, June 12th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Bike or row or run
3 minutes @easy, nose breathing
OR
1min Jumping jacks
1min High knees
1min Pike ups
B. Mobility
PNF Box lat stretch
5 repetitions
– 5 seconds contraction, pushing against the box with the elbows
– 5 seconds stretch, moving your upper body toward the floor
C. Specific
1 round
-20s Hollow position
-20s Handstand hold / Pike hold
-20s Explosive push-ups
Weightlifting
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 10mins
5 Bench press @RPE 7
200m easy bike between sets
DEKA AT HOME
AMRAP 10mins
5 Bench press @RPE 7
200m easy bike between sets
Equipment Modifications
Bench press
10 DB or object Glute bridge floor press
Bike
100m Row/Run
30 air squats
Metcon
B: Metcon (Time)
For time
40 OH DB reverse Lunges 1 x 50/35lbs
40 TTB
20 FR Surrender Lunges 1 x 50/35lbs
20 Bar Muscle up
20 FR Surrender lunges 1 x 50/35lbs
40 TTB
40 OH DB reverse Lunge 1 x 50/35lbs
Equipment Modifications
OH DB reverse lunges
OH object reverse lunges- plate, backpack, water jug
TTB
Weighted V-ups
Bar Muscle ups
Seated mar muscle up*
Russian dip
Russian push ups
Accessory
Metcon (No Measure)
3 sets
10 Prone Angels
No rest
10/10 Side Plank Lateral Raise
No rest
10 Wall Slides
No rest
