Monday, July 20th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run/High knees
30s Banded pause squats / pause air squats
30s Banded Lateral walks / lying clam shells
B. Specific At Home
2 sets
-10 Alternating weighted reverse lunges
-5 Tempo Back squats @5s down
-3-5 Broad Jumps
B. Specific At Gym
2 sets
6 Band resisted Step ups/side
6 Tempo Jump squats with empty bar RND 1, add a bit of weight rnd 2
Weightlifting
A: Back Squat (1 rep max)
Time Allotted: 20 minutes
DEKA AT HOME
Modifications
E(2)MOM x 6 sets
5 Loaded squats @ 5sec down tempo
20s right leg bulgarian split squat hold
20s left leg bulgarian split squat hold
Options for squats:
BB, DB’s, KB’s, Odd object, back rack, front rack, zercher.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12mins
50 DUs
8 TTB
1 Thruster @135/95lbs
50 DUs
8 TTB
2 Thrusters….
Goal is to do the TTB unbroken every round, you can scale the number of reps to make them UNB.
DEKA AT HOME
Modifications
DUs:
50 lateral hops
TTB:
8 Weighted V-ups
8 V-ups
Thruster:
DB/KB/Object Thruster*
*Multiply reps based on the weight of your object
Accessory
Metcon (No Measure)
Core
EMOM 10mins
Odd: 30-40 sec hollow body hold
Even: 20-40 sec Extension hold on GHD
Athlete: If you do not have a GHD, perform a Prone extension hold on the floor.
Goal: Core endurance
Points of performance:
Hollow body hold
– Lower back is touching the ground.
– Ribs remain in for the entire duration of the hold.
Extension hold
– Your body should form a straight horizontal line.
