HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
On the machine of your choice
3 minutes @easy, nose breathing
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. Pigeon Stretch
Hold each rep for a couple of seconds
B3. PNF Corner pec stretch
– 5 seconds contraction pushing against the walls
– 5 seconds stretch moving your upper body forward
10 Push-up Plank to shoulder extension on parallette
10/10 L-seated Banded pull down
A: Metcon (No Measure)
Tuck/L-sit to tuck shoulder stand
10 minutes practice
Goal: Improve your awareness of the position of your body in space.
These kind of gymnastic exercises are really good for/to:
– Improving your stability (increase demand on stabilizers).
– Increase shoulder strength.
– Increase core strength.
– Improve coordination.
– When you move from the Tuck/L-sit to the shoulder stand position, think about your hips. As soon as you start the rotation, move your hips up. Think about pivoting your body around your shoulders
– Keep your core braced and your legs together.
– Keep pushing against the ring for the entire movement.
If you feel like you’re falling straight down into the rings, you’re most likely bending the elbows and reducing the angle (like a dip). Instead you should aim to shift the shoulders forward while MAINTAINING the 90 degree angle of your elbows. It’s scary because you may feel like you’ll lose support. This is a counterbalancing act. As you move your shoulders forward your hip should be moving up. Your goal would be to have the torso completely parallel to the ground at one point of your rotation.
If you’ve never been inverted on Rings, here’s a good starting point: https://youtu.be/QollAGaPr0Q
B: Metcon (Time)
15-12-9 DB Bench Press @ 75/55 x 2
3-2-1 Legless Rope Climb
Rest 3 minutes between rounds
Goal: Push/pull endurance.
This is not for time. Make sure you perform quality reps on theBench Press from beginning to end. If you did last week’s piece with the Legless Rope Climbs,you’ll notice that this week we added 2 more reps total. That said, if you reduced the reps last week, you can reduce the reps here too, but just make sure the total volume is at least 1 rep higher.
Open Athlete: Regular Rope Climbs
C: Metcon (No Measure)
50′ Sled drag (backward) @Heavy
30-45 seconds Wall facing HS hold
Rest as needed between sets
Goal: Upper body post chain.
Points of performance:
– Keep your shoulders blades down and together for the entire distance.
– The weight has to be heavy enough to challenge your upper back.
Wall facing HS hold:
– Your body must be stacked.
– Ankle, hip and shoulder form a straight line.
– Core is braced.
D: Metcon (2 Rounds for time)
Hang power Clean @115
Rest 2 minutes
Hang power Clean @135
Athlete: The focus of this workout is the combination of a powerful hip drive movement with pistol squats. This is a combination often used in CrossFit events in the past and have proven to be difficult combinations. Here are a few movement pistols have often been paired with: Box jumps, Clean, Hang Clean…
Be careful with your form. Make sure your knee stays in line with the toes and your lower back is not overly rounded. If you have difficulty keeping a good form, you MUST take the time to mobilize and improve your ROM before performing the workout.
Open Athlete: Assisted pistols if necessary:
– Using plate under heel
– Holding a ledge
– Using a band in the rig
Remember that when you use assistance it is to help you progress towards a goal movement and not to perform the workout as fast as possible. You have to choose a progression that will challenge you but that allows you to have a good level of control of the rep and the quality.
E: Metcon (No Measure)
20-30 seconds High pull false grip hold assisted
10 Banded Y pulls**
**Hold every rep for 2-3 seconds
High pull false grip hold assisted: https://www.youtube.com/watch?v=7b5yrwzRVfk
Banded Y pulls: https://www.youtube.com/watch?v=iDTeY_QYoSo
F: Metcon (No Measure)
Contralateral single arm ring plank
3 x 30 secondes/côté
Rest as needed between sets
Goal: Core stability
Fight to keep your spine in a neutral position: No extension, no flexion, no twist!