Friday, June 19th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds@easy, nose breathing
1min Machine/Run
10 alternating scorpions
B. Specific
3 sets
-10 alternating Samson lunge
-5/side single legs glute bridges
-5 seated btn press with BB/pvc/broomstick
Weightlifting
A: Push Jerk (5×4 @85%)
5 sets
4 Push Jerk @85%
Rest 60 seconds
Time allotted: 12 minutes
Modification
Coaches can have the option of having athletes practice with pvc/broomsticks or the following option:
5 rounds:
4-8 Tall kneeling push press DB/object
30s plank up downs
30s rest
Metcon
B: Metcon (Time)
6 rounds for time
20/16 Cal assault bike
14 DB Step-up over @1 x 50/35 & 24/20″
Time cap: 20mins
Modifications:
Bike
20/16 cal Machine
30-40 Jumping air squats
DB step-up overs
14 Object Weighted step ups
14-20 Object weighted forward lunges
Accessory
Metcon (No Measure)
Copenhagen plank (Half of the foot)
3 x 30-45 sec
Goal: Adductor strength-endurance
We ask you to have only the half of your foot against the bench because if you want to target efficiently your adductor, you need to have your leg slightly internally rotated.
