Monday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Metcon (2 Rounds for time)

2 SETS

80/60 Cal Bike

-Rest 5:00 b/t Sets-

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3 SETS

12 Tempo Strict Toes to Bar (1111)

12 Tempo DB Bent Over Row (1111, Heavy!)

12 Tempo DB Floor Press (1111, Heavy!)

*DBs should be AHAP while able to control the tempo strictly. Athlete can use different DBs for the BOR and Floor Press if needed.

(Score is Weight)