Friday, June 19th 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
– Mid traps
B2. PVC lying Prone press
10 repetitions
https://www.youtube.com/watch?v=h5WwBjG9Kzs
C. Specific
2 sets/arm with a light KB
5 Hang KB Clean
5 Front rack KB Paused Squats (2 seconds pause at the bottom)
5 KB Strict Press
25’ KB OH Lunges
Weightlifting
A: Metcon (Weight)
5 rounds
2 Push Jerk @85% of your 2RM Push Jerk
25′ Front rack Lunges (with same barbell)
2 Push Jerk
Rest 60 seconds
Goal: Improve your Push Jerk.
This is the continuation of your Push Jerk progression we started before the deload. We combined them with lunges today to fatigue your legs and your core and force you to focus more on your position when you dip and drive.
Points of performance:
– If you want to see optimal results, the weight on the barbell has to be heavier than the last week before the deload.
– Fight to keep your upper body upright.
Gymnastics
B: Metcon (Time)
3 rounds
30/25 Cal Assault Bike
20 Strict Ring Dips
Goal: Pressing endurance
*****Rest 10 minutes before next part*****
Metcon
C: Metcon (Time)
With a weight vest
5 Rounds
20/16 Cal assault bike
14 DB Step-up over @70/50lbs x 1
Rest 2 minutes between rounds
Goal: Short effort capacity.
The weight vest here may seem irrelevant, but it will put you in an uncomfortable position and challenge yourself more than you think.
Open: No weight vest, for speed
Points of performance:
– Bike: Go hard but keep a consistent speed.
– Step-up over: Keep moving, the 14 reps must be performed unbroken. You can have the DB wherever you want on you.
Movement Conditioning
D: Metcon (No Measure)
Bar facing burpees
1 rep every 3,4 or 5 seconds for 5 minutes
Goal: Improve your pacing ability.
Points of performance:
– The first 2 minutes should be at RPE 7-8/10.
– The one foot step is NOT allowed.
Accessory
E: 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.
https://www.youtube.com/watch?v=a1Ed4IdoK3k
Core
F: Metcon (No Measure)
3 sets
3/3 Dead bug Pullovers
Rest 20 sec
3/3 Foam roller Bird dog (Straight legs)
Rest 20 sec
Hold every reps for 5 seconds
Goal: Core stability
Points of performance:
– Your spine must remain in the exact same position (Neutral) for the entire duration of the movement.
Dead Bug Pullover: https://www.youtube.com/watch?v=1OPKubsYFPs
Foam roller Bird dog (Straight legs):
