Friday, June 26th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
12-10-8 @easy, nose breathing
Burpees
Rotating Scorpions
Airplanes
B. Specific
2 sets
-3/side DB/KB/Object Turkish get-ups
-5/side Half kneeling DB/KB/Object press
With BB/broomstick:
-7 strict press
-7 push press
-7 Push Jerk drops**
-7 Push jerks
**After hip extends: Work on punching elbows into the bar without moving it, to propel the body underneath the bar.
Weightlifting
A: Metcon (Weight)
5 unbroken sets
2 Push Jerk @82% of Push Jerk
2/2 Front rack lunges
1 Push Jerk @82%
Rest 1 minute
15min cap
DEKA AT HOME
5 unbroken sets
2 Push Jerk @82% of Push Jerk
2/2 Front rack lunges
1 Push Jerk @82%
Rest 1 minute
15min cap
Modification
5 unbroken sets:
8 Tall kneeling strict press
8 Surrender lunges
4 Tall kneeling strict press
Rest 1mins
Use the same object for the whole round:
DB’s, Kb’s, Sandbags, Odd object
Metcon
B: Metcon (2 Rounds for time)
3 rounds
4 Bar Muscle-ups
20 Wall Balls @20/14
10/8 Cal Bike/Row/Ski/Run (100m)
Rest 2 minutes
3 rounds
4 Bar Muscle-ups
25′ DB Front rack lunges @50/35 x 2
10/8 Cal Bike/Row/Ski/Run (100m)
20min cap
DEKA AT HOME
3 rounds
4 Bar Muscle-ups
30 Wall Balls @20/14
10/8 Cal Bike/Row/Ski/Run (100m)
Rest 2 minutes
3 rounds
4 Bar Muscle-ups
50′ DB Front rack lunges @50/35 x 2
10/8 Cal Bike/Row/Ski/Run (100m)
Modifications:
Bar muscle up:
4-6 Seated bar muscle up*
4-8 Strict pull-ups
30sec Pullup chair plank
https://www.youtube.com/watch?v=93G5Sj7aFIU
Wall Balls:
20 Single DB thrusters
20 object thrusters
10/8 Cal Bike/Row/Ski/Run (100m):
10/side bulgarian split squat jumps
Accessory
Metcon (AMRAP – Reps)
Burpee box jump over
3-6 every 30 seconds for 10 minutes
Goal: Improve your burpee capacity.
Points of performance:
– Have fun 🙂
