Friday, September 11th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
3 McGill Curl up (Hold every rep 5 seconds)
30 sec/elbow side plank
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Psoas
B2. Single leg frog stretch
10 repetitions/side
https://www.youtube.com/watch?v=YFsts41JrOE
C. Specific
5 Scap pulls + hollow contraction
Single leg box jump
3 x 5/leg
Gymnastics
A: Metcon (No Measure)
Jumping lat to fly
3 x 6-10reps
Goal: Body position drill
Points of performance:
– Legs are glued together
– Abs are contracted as soon as your feet leave the box
– Lats are engaged by pushing against the bar
– Your whole body is moving as one
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Gymnastics
B: Metcon (4 Rounds for time)
Every 3 minutes for 12 minutes
20 GHD Sit-ups
50′ Farmer Carry @2x 100/80lbs or RPE 9/10
4-8 Bar Muscle-ups
Goal: Improve your ability to perform Bar Muscle-ups under grip and core fatigue
Points of performance:
GHD Sit-ups
Braced core at the bottom.
Bar Muscle-ups
Because we want to improve grip endurance, the goal is unbroken sets. Breaking the sets would not be relevant in this section. If you have a hard time with this movement but you would like to keep the same principle for the grip endurance you can substitute with CTB or Pull-ups without any problem.
Metcon
C: Metcon (Time)
5 rounds for time
1 Peg Board ascent or 2 Rope climbs
80 Double-unders
4/arm Alternating DB Snatch @1x 100/80lbs
Buy out: 150′ HS walk
Goal: Improve your performance in long and heavy workouts including pushing and pulling
Points of performance:
Rope climb
Arms should always be straight except when you move your hand up AFTER having locked your feet on the rope
Double-unders
Relax your shoulders as much as possible
DB Snatch
Lock your elbow as fast as possible so the weight relies on body structure rather than on muscular structure. This will help you save a lot of shoulder fatigue and be more efficient on the HS walk.
HS walk
Have in mind that your upper body is tired. Actively push into the ground to feel the tension in your upper back and not in your triceps.
Accessory
D: Metcon (No Measure)
3 sets
10/arm Bird Dog + Horizontal DB Row
10 Bottom up KB Bench Press
Goal: Shoulder stability
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Core
E: Metcon (Time)
L-Sit Hold
Perform a max effort
then
perform sets of 60% of your max effort until you accumulate 60 seconds
Goal: Hip flexor endurance
Can be done on the floor, rings, hanging … however you like.
Example:
Max effort: 10 seconds
60% of 10 seconds = 6 seconds
I’ll therefore need to perform 10 sets of 6 seconds with as little rest as possible between sets
