Friday, June 5th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
60 sec Row or Bike
20 sec Hollow body banded pull down hold
https://www.youtube.com/watch?v=WQ-2zov97tI
5/5 Alternated Tall kneeling Bottom-up KB press
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Pecs
B2. Elevated Arch to hollow
10 repetitions
https://www.youtube.com/watch?v=-gPSotu632Q
C. Specific
3 rounds
3 Boxes glide swing
4 Double DB Sit-up
https://www.youtube.com/watch?v=Be3wpnKXbks
5 High Wall Balls
Gymnastics
A: Metcon (No Measure)
3 sets
5 Ring HSPU with feet on a rower bench**
3 Dynamic hip to bar
**Pause 2 seconds at the bottom of each rep
Ring HSPU: Goal is to improve strength by creating imbalance.
*If you can’t perform ring HSPU with your feet on the box, perform either on parallettes or on DBs
If these are easy for you, do them with one leg extended and one leg on the rower.
Hip to bar: Goal is to improve your ability to produce power in the Bar Muscle-up swing.
In order to be efficient and create speed, you have to keep your legs together, use a large and smooth forward movement and create speed the moment your body is under the bar in your swing.
Gymnastics
B: Metcon (No Measure)
E3MOM x 5
20/16 Cal Bike
4-7 Bar Muscle-ups
Athlete: Every set is for time. Do not pace yourself to be consistent here, just go as fast as possible every time you move.
Scale down reps as needed
Metcon
C: Metcon (3 Rounds for time)
At 0:00
2 rounds
30 TTB
50 Double-unders
At 12:00
3 rounds
15 Power Snatch @95/65lbs
50 Double-unders
At 24:00
2 rounds
30 TTB
15 Power Snatch @95/65lbs
50 Double-unders
Athlete: This is the 3rd week of our TTB progression within workouts. The reps continue to increase by 5 and we’ve combined it this week with a hip extension and another “grippy” movement. The double unders are there to extend the fatigue of the shoulders a bit but also to give you a break from muscular effort
Points of performance:
– Try to challenge yourself and go for long sets of TTB. You’ll have plenty of time between workouts to recover.
– Aim for unbroken sets of Double-unders and focus on your breathing while you do them.
– Power Snatch must be done in sets of 3 TNG reps minimum.
Accessory
D: Metcon (No Measure)
3 sets
10 Deficit cossack lunges (Right)
30 sec Side lying clam raise hold (Right)
10 Deficit cossack lunges (Left)
30 sec Side lying clam raise hold (Left)
Side lying Clam hold: https://www.youtube.com/watch?v=P3g_9J767Yk
Deficit cossack lunges:
The working (bending/squatting) leg is on a plate or riser.
