Monday, August 31st 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Mid-traps
B2. Child pose + single arm Y raise
10 repetitions/arm
– Either on box or on directly on floor
– Make sure your shoulders stay perfectly parallel to the floor
https://www.youtube.com/watch?v=67jI0e8x2T8
C. Specific
2 sets
90/90 Banded external rotations
5 Muscle Snatch In deep Squat
5 Sots Press
Weightlifting
A: Metcon (Weight)
5 sets @light
2 Snatch Deadlift to power position
2 Snatch High pull from hang
2 Squat Snatch from low hang
Athlete: This is a technical complex designed to improve your bar path efficiency.
Points of performance:
– Shoulders stay above the barbell from the ground to the power position. Your goal is to reduce back and forth movement of the upper body.
– Wait for the contact of the bar with the hip before initiating the pull with your arms.
Metcon
B: Metcon (5 Rounds for reps)
5 x
AMRAP 2minutes
20/15 Cal Bike
Max rep Squat Snatch @235/165lbs
Rest 1minute between each AMRAP
Goal: Improve your performance in short and heavy metcons
Points of performance:
– You must move with high intensity on the bike.
– The weight on the barbell must allow you to perform at least 3 repetitions in every interval.
Weightlifting
C: Metcon (Weight)
5 sets @ascending
3 Front Squat
Rack the bar and right into
5 Back Squat
Athlete: First set start @60% and last set is @RPE 9/10 based on your BS
We programmed Front Squats before the sets of back Squat to create a pre-fatigue. Doing this will stimulate your body differently than usual and therefore challenge your adaptation.
Goal: Improve your leg strength
Points of performance:
– Move with good form.
– Actively pull the bar on your traps to keep your upper body upward.
– Keep your big toe, small toe and heel against the ground for the entire movement.
Weightlifting
D: Metcon (Weight)
Snatch High pull from high hang
3 x 8reps@mod-heavy
Goal: Improve last portion of the pull in your Snatch
Points of performance:
1. Start standing tall with the shoulders behind the barbell.
2. Bend simultaneously at the knee and the hip to reach the Power Position.
3. Aggressively extend your hips and pull the bar as high as possible towards your chin while continuing to push against the floor with your feet.
Core
E: Metcon (Weight)
4 sets
5/leg Knees to elbows with arms on swiss ball
50′ Yoke Carry@heavy
Athlete: The weight on the yoke has to be heavy enough so you cannot run.
If you do not have a Yoke simply use a barbell in the back rack.
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Session 2
Conditioning
A: Metcon (2 Rounds for time)
E7MOM for 2 rounds
1250/1100m Row
Goal: Improve your 2K row time
Points of performance:
– Your pace has to be consistent throughout the 3 rounds and should not exceed 8.5/10 RPE (do not go to the dark zone).
Technical point of the day: Make sure there is a continuous tension in the chain from the beginning to the end of the stroke. A common error is to move the handle up and down. This makes the pulling motion less efficient because the force is not totally horizontal.
