Monday, May 25th 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 Banded hip mobilisation
5 x /side
– Contract by pushing against your hand for 5 seconds
– Stretch by pushing your knee in and out for 5 reps
https://www.youtube.com/watch?v=qvT6u7JV0zU
C. Specific
2 sets
5/5 Cossack Squat + Knee drive
10 Glute Bridge
5 Wall Climb
10 seconds Wall facing HS hold
Weightlifting
A: Clean and Jerk (5 x 4+1)
Perform 1 set every 3 minutes
Set 1: 4+1 @60%
Set 2: 4+1 @70%
Sets 3,4 & 5: 4+1 @80%, across
Athlete: This is the second session of the progression. We increased the weight by 5% for the last 3 sets.
Goal: Increase your confidence and your consistency.
Please try to be as technical as possible. Considering that the volume is high and the % low, this is the perfect moment in the cycle to work on your technique.
Points of performance of the day:
– Create as much force as possible with your legs in the liftoff: Keep your entire feet on the ground until the bar reaches the upper thigh.
– Create tension in your legs:
The barbell and the shoulders meet as soon as the feet land in the Squat stance in the turnover. This will allow you to slow the barbell down and reach the deep Squat in a position promoting efficiency.
Weightlifting
B: Push Press (5×5 @82%)
Rest as needed between sets
Goal: Upper body strength.
Points of performance:
– The weight on the bar should be slightly heavier than last week.
– There should be no failure. In fact, you should finish the last set and tell yourself that there is room for more.
– Focus on technique, every rep must be performed with a good form: Core braced, full feet on the ground at the bottom of the dip, upright position of your upper body for the entire movement, etc.
Weightlifting
C: Back Squat (4×4, 2×3)
Perform 1 set every 3 minutes
Set 1: 4reps @62%
Set 2: 4reps @72%
Sets 3 and 4: 4reps @80%
Sets 5 and 6: 3reps @82%
Goal: Moving a barbell a bit heavier than last week.
In this progression, we intentionally increase the weight really slowly and don’t add that much weight compared to last week. Always be confident when you’re under the barbell. You should not worry at any moment about not going up.
Points of performance:
– Everything moves in harmony: No stripper Squat, no knee cave… Think about moving well and efficiently.
Metcon
D: Metcon (Time)
For time
15-12-9-6 Ring Muscle-ups
Run 400m before every set
Athlete: In the last cycle we worked with EMOMs to improve your Muscle-up endurance capacity. In this cycle we will incorporate higher volume muscle ups by combining them with various movements. Today we start with a run combination to focus on performing ring muscle ups at a higher heart rate.
Points of performance:
– Be consistent in your sets. Move with the exact same technique from first to last rep.
– Quick turnover.
– Use your feet after the turnover to kip up in the dip.
Accessory
E: Metcon (No Measure)
Tall kneeling banded M
4 x 20
Hold 5 seconds every 5 reps
Rest 30-60 seconds between sets
Goal: Shoulder health
Points of performance:
– Shoulder blades are down and together for the entire duration of the set.
https://www.youtube.com/watch?v=yEnAsMUO5s0
Session 2
Weightlifting
A: Clean Pull (4×4 @95%)
Rest as needed between sets
Barbell starts just below the knees
Athlete: We use the blocks here to reduce the strain on your lower back.
Goal: Improve your second pull.
Points of performance:
– Keep the bar close to your thighs.
– Keep applying force against the ground with your legs even after full extension. The bar should not fall after the shrug.
– In order to better activate your upper traps, create a triangle with the width of your grip on the bar. Your arms should be about 20-30 degrees from your torso.
Conditioning
B: Metcon (No Measure)
Bike + Rower Intervals
2 sets of
5 rounds
40 seconds @standing, damper at 10
20 seconds @easy, damper at 1
Rest 2-3 minutes between sets (after 5 rounds)
Rest 3 minutes and repeat on the rower
Goal: Improve your workouts between 6-10 minutes.
This is the third week of the progression. If you did last week’s session, this one will probably be a bit more challenging mentally, but physically you’ll be good. The rest period every 5 rounds should help you to be able to be consistent in your efforts.
Core
C: Metcon (No Measure)
Half turkish Sit-ups
EMOM 6
Odd: 10 right arm
Even: 10 left arm
Athlete:
