Monday, June 15th 2020 – HV Tribe CrossFit

HV Tribe CrossFit – CrossFit

Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

30sec Row or Bike or Skip or Run or high knees

10/10 Fast leg swings

10 Hip 90/90 rotations

B. Specific

1-2 sets

-5/5 Bulgarian split squats

-20sec Squat hold

-5 Jumping air squats or empty bar back squats

Weightlifting

A: Back Squat (6×3)

E(2)MOM x 6 sets

Set: Rep @%

1: 3 @70%

2: 3 @80%

3: 3 @85%

4: 3 @72%

5: 3 @82%

6: 3 @87%

Time Allotted: 15 minutes

Modification:

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 (5 Rounds for time)

E(4)MOM x 5 rounds

400m Run

into

2 rounds of

8 TTB

8 DB Hang Clean and Jerk @2 x (50/35lbs)
Modifications:

Run:

20-25 cal machine

60 Speed skater hops

40x 25ft shuttle run

TTB:

8 Med Ball V-up passes*

8 V-ups

8 Straight leg sit-ups

8 Weighted sit-ups

*In a v-up, pass a medicine ball from hands to feet, then the next rep will be feet to hands.

DB Hang Clean and Jerk:

KB, sandbag, odd object

8/side Single leg/single arm DB RDL clean and press