Monday, July 27th 2020

27
Jul

Monday, July 27th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

Every 90s x 3 [email protected] intensity

-30sec Ski/Bike/Row/Run/Mountain climbers

-15sec/side T-spine squat rotation

https://www.youtube.com/watch?v=M0ftGdILi78

B. Specific

In the gym

2 sets (progressing in weight)

-5 Thrusters

-3 Tempo Back squats @5s down

-3-5 Box jumps

At home

2 sets

-10 Alternating reverse lunges, weighted as needed

-5 Tempo loaded squats @5s down

-3-5 Broad Jumps

Weightlifting

A: Back Squat (3 rep heavy or Box Squat)

Controlled descent

If you can accommodate to box squats, perform as box squats @ slightly below 90%

Time allotted: 16 minutes

Modifications

Iso/Dynamic

E(2)MOM

3-6 Tempo Loaded Squat @3.2.X.1

In remaining time: AMRAP wall sit

Load options:

Barbell (submaximal %)

DB. KB

Object

Metcon

B: Metcon (3 Rounds for time)

Every 6minutes for 18minutes

3 rounds

5 Power Clean @155/105lbs

5 Thrusters @155/105lbs

5 Bar Muscle-ups
(9 total rounds, 3scores of 3 rounds)

DEKA AT HOME

Modifications

Power Clean:

5-10 DB Cleans

5-10 Double KB swings

15-20 KB swings

15-20 Object Hip swings

Thrusters

5-10 DB Thrusters

5-10 KB Thrusters

5-10 Object Thrusters

Bar muscle ups:

5 Strict CTB

5-10 Body rows*

30s Reverse Plank Hold

*Rings, bar, table, chairs

Accessory

Metcon (No Measure)

3 sets

20 Hip Thrust

20 Bent over lateral raise

60 Seconds easy Bike
3 sets

20 Hip Thrust

20 Bent over object row

60 second recovery row