Friday, June 5th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins of:
Easy machine nose breathing
or
20 mountain climbers + 20 jumping jacks
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Pecs
C. Specific
E(90s)MOM x 3
5 Inch worm push ups
5 push-up to Downward dog
5 Beat Swings/Pull ups
Gymnastics
A: Metcon (No Measure)
E2MOM x 5
4-7 Bar Muscle-ups
Bike or Row for Cals in remaining time
Metcon
B: Metcon (3 Rounds for time)
At 0:00
2 rounds
30 TTB
50 Double unders
At 10:00
3 rounds
15 Power Snatch @95/65lbs
50 Double under
At 20:00
2 rounds
30 TTB
15 Power Snatch @95/65lbs
50 Double unders
DEKA AT HOME Zoom
At 0:00
2 rounds
30 TTB / V-ups
50 Double unders / Single unders / lateral hops
At 10:00
3 rounds
15 Object GTO
50 Double unders / Single unders / lateral hops
At 20:00
2 rounds
30 TTB / V-ups
15 Object GTO
50 Double unders / Single unders / lateral hops
DEKA AT HOME Partial
At 0:00
2 rounds
30 TTB / Medball weighted V-up passes
50 Double unders
At 10:00
3 rounds
15 Double DB snatch @ 35/25lbs
50 Double under
At 20:00
2 rounds
30 TTB / Medball weighted V-up passes
15 Double DB snatch @ 35/25lbs
50 Double unders
*Pass the medicine ball from hands to between the feet. Each pass is 1 rep
Accessory
Metcon (No Measure)
4 sets
12 Bird Dogs. Hold extension for 3 seconds
