Monday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (3 Rounds for calories)
3 SETS
4:00 ON / 1:00 OFF
Cal Row
*Pedal at a moderate-high pace for ON periods / Row at a slow pace for the OFF periods
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Group Jog
Into…
AMRAP x 4:00
10 Supermans
10 Scap Push Ups
5 Push Up to Pike
Strength
Push Press (5-5-5)
5-5-5
Push Press*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
Workout
Metcon (3 Rounds for time)
3 SETS
500m Row
400m Run
-Rest 2:00 b/t Sets-
Finisher
Metcon (No Measure)
3 SETS
15 Tuck-Ups on Rower
30 Glute Bridge-Ups
C. STRENGTH / GYMNASTICS
Back Squat ( 3-3-3*)
3-3-3*
Back Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
