Monday, June 29th 2020

28
Jun

Monday, June 29th 2020

HV Tribe CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

2 rounds @easy, nose breathing

45s Machine/Run/high knees

-5 Push-up to downward dogs

-3 Inch worms (no push-up)

-30s/side Couch Stretch

*Contract the glute to open the hip on/off – 5s/5s

B. Specific At Home

(with a light DB, KB, object)

1 round

-5/arm Strict Press in Split stance

-5/side Single leg Bent over Row (Opposite arm and leg)

-5/arm Snatch

-5/side Front Rack Squat Tempo: 3-0-X-0

B. Specific At Gym (Drills)

5-10 Clean deadlift

5-10 Clean pull @ Tempo 5 seconds

5-10 Clean pull @ tempo + vertical jump

5-10 Tempo Squat clean*

* Note:

Although we want athletes to accelerate the bar with a jumping movement pattern, you must express the difference between an actual jump and the jumping MOTION of the barbell acceleration of the clean. In the clean there is no actual vertical jump but the motion is the same. The athlete must stop the body from going up vertically by pulling themselves downard using the bar and the hips.

Weightlifting

A: Clean and Jerk (EMOM 5 @72-92%)

EMOM 5

Set: Rep [email protected]%

1: 5+1 @72

2: [email protected]

3: [email protected]

4: [email protected]

5: [email protected]

DEKA AT HOME

Clean and Jerk

EMOM 5

Set: Rep @%

1: 5+1 @72

2: [email protected]

3: [email protected]

4: [email protected]

5: [email protected]

Modification:

EMOM 5

5-10 Squat Clean + Push press

Equipment:

2 x DB’s

2 x KB’s (KB clean)

Sandbag

Back back

Metcon

B: Metcon (5 Rounds for time)

E(4)MOM x 5

15 Bar facing Burpees

+

2 rounds

8 Cal Bike

5 Power Cleans 155/105
DEKA AT HOME

E(4)MOM x 5

15 Bar facing Burpees

+

2 rounds

8 Cal Bike

5 Power Cleans 155/105

Modifications

Bar Facing Burpees:

15 Burpees over object

Bike:

8 cal Row/Ski/ Run 100m

8/side Bulgarian Split squat Jumps

Power Cleans:

5-10 DB/KB Cleans

5-8 Sandbag/D-ball over shoulder

10-15 Object to shoulder

Accessory

Metcon (No Measure)

Post Chain

Quadruped unilateral hip extension

2 x 12/side