Monday, July 27th 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
– Glutes
B2. PNF elevated pigeon stretch on box
3-5 reps/side
– 5 seconds contraction, pushing against the box with your leg
– 5 seconds stretch, moving your upper body toward the box
C. Specific
2 sets
5/leg Single leg Hip thrust
5 PVC prone press
50’ Broad jumps
Weightlifting
A: Metcon (Weight)
Pure strength, Heavy session
Work up to a heavy 3 reps Box Squat
Athlete: In this cycle, we will use the conjugate method for the Squat and the Press in order to keep your numbers high without taxing your nervous system too much. This way we will be able to do more workout format stuff and increase your capacity and stamina.
Goal: Improve strength
Points of performance:
– Every rep has to be done with a good form.
– Do not reach failure. Stop with 10-15lbs in the tank.
Metcon
B: Metcon (3 Rounds for time)
3 sets of
3 rounds
5 Power Clean @185/135lbs
5 Thrusters @185/135lbs
5 Bar Muscle-ups
Rest 1:1
9 rounds total. 3 scores of 3 rounds for time.
Goal: Short and heavy workout capacity
Points of performance:
Power Clean
May be performed in singles, but you have to be able to grab the barbell at least every 10 seconds. Reduce the weight as needed.
Thrusters
Should be performed unbroken.
Bar Muscle-ups
– Be explosive in the back swing.
– Be aggressive when your body passes under the bar.
Weightlifting
C: Clean Pull (5 x 3 @100-105%)
Rest as needed between sets
Goal: Complement the Squat and the weightlifting movements
Points of performance:
– Shoulders stay above the bar until it reaches the pocket height.
– The entire foot is against the ground until the bar is at pocket height.
– Acceleration is created after the knees.
Accessory
D: Metcon (No Measure)
3 sets
20 Hip Thrust
20 Bent over lateral raise
60 Seconds easy Bike
Goal: Post chain endurance
Points of performance:
Hip thrust
– Push with your heels, not the ball of your foot.
– Focus on your glutes while applying pressure.
https://www.youtube.com/watch?v=-9aNmFapm4w
Lateral raise
– Every portion of the descent is controlled.
– Full range of motion is reached: Try to go as high as possible at the top.
Session 2
Conditioning
A: Metcon (No Measure)
On the machine of your choice
12 x 15/12 Cal @hard
Rest 2minutes between efforts
Goal: Improve sprint capacity on the machine
Points of performance:
– Go hard, like really, really hard !
– Do not aim for consistency in your times, just push as hard as possible on every set.
Core
B: Metcon (Time)
L-Sit Hold
A) Max hold
Rest 2-3 minutes
B) 6 x 60-70% of your max time hold
Rest 30-60 seconds between sets
Goal: Improve core and hip flexor endurance
Points of performance:
– Fight as much as you can.
