Monday, June 8th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike or Skip or Run
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Activation & Squat Prep
1 set
-5/5 Glute bridge hold + knee ext
-5/5 Reverse Lunges with 3 hold at the bottom*
-5/5 Cossack squats
*knee hovers 1″ above the floor
B. Specific (Before the Metcon)
2x 5 Thrusters Ascending to working weight
EMOM 4
100m Row @ increasing S/M
Weightlifting
A: Back Squat (3×5@75%)
Time limit 10mins
DEKA AT HOME
Back Squat
3 x 5 @75%
Time limit 10mins
Equipment Modifications
E(2)MOM x 5 rounds
5 Tempo Squats/object squats @ 5s down
*In remaining time athletes perform Max glute bridge walk outs
Metcon
B: Metcon (Time)
2 rounds
8 Cal Row
8 Thrusters @95/65
Rest 60 seconds
2 rounds
10 Cal Row
10 Thrusters @95/65
Rest 60 seconds
2 rounds
12 Cal Row
12 Thrusters @95/65
Rest 60 seconds
2 rounds
14 Cal Row
14 Thrusters @95/65
Time cap: 18mins
DEKA AT HOME
2 rounds
8 Cal Row
8 Thrusters @95/65
Rest 60 seconds
2 rounds
10 Cal Row
10 Thrusters @95/65
Rest 60 seconds
2 rounds
12 Cal Row
12 Thrusters @95/65
Rest 60 seconds
2 rounds
14 Cal Row
14 Thrusters @95/65
Equipment Modifications:
Cal Row =
– Any Machine
– 100m run
– 8 Box Jumps (add reps along with the workout)
Thruster =
DBs, RX = 50/35 lbs
KBs, RX = 24/12 KG
Odd Object, moderate to light weight
Accessory
Metcon (No Measure)
Core
3 rounds
50 hollow body rocks
20 Quadruped unilateral hip extensions
