Monday, August 3rd 2020 – HV Tribe CrossFit

HV Tribe CrossFit – CrossFit

Warm-up (No Measure)

A. General

3 rounds

1 min Row or Bike

30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I

5/5 Dead bug (Hold every rep for 3 seconds)

B. Specific

Gym

Go over drills

False grip ring rows

Feet elevated ring rows

False grips feet assisted transitions

https://youtu.be/U1SPl7pq1I0

Home

2 sets

-10 Glute Bridges

-10 Hollow rocks

-10 PVC prone press

-10 Body Rows/Ring rows/Chin ups

Gymnastics

A: Metcon (No Measure)

EMOM 8minutes

2-4 Strict Ring Muscle-ups
Modifications

EMOM 8minutes

4-6 seated and/or feet assisted muscle up, low rings

OR

4-6 Strict pull-ups + 4-6 Ring dips

OR

6-12 Alternating Renegade row + push-up

Metcon

B: Metcon (Time)

2 rounds

20 KBS @ 53/35lbs

20 OHS @ 75/55lbs

400m run

Rest 3 minutes

2 rounds

20 Hang squat snatches 75/55lbs

400m run

Time cap: 20 minutes
Modifications

KBS:

-10-20 object GTO

OH squat

– 20 Object OHS

-10 Single KB or DB OHS per side

-10 Single arm object OHS per side

Squat Snatch

-20 Russian KB swings + 20 KB or DB OHS

-10 Object GTO + 10 Single arm object OHS

Run

16-20 cal Bike, ski, row