Monday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 — Row 500m
MIN 3 & 4 — 10 TTB + 10 Box Jump Over (24/20) + 10 TTB*
*The work in Min 3 & 4 must be completed in order..10-10-10.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)
10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Support Push-ups → Dip Negatives
10 Scap Pull-ups → Chin-ups → Pull-ups
10 Sit-ups → Leg Lifts → Hanging Knee Raises
Workout
Metcon (Time)
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)|(65/45)
30 HSPU (descending reps)*
*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
*Focus on calm nasal breathing.
C. STRENGTH / GYMNASTICS
Metcon (Weight)
10 SETS
1 Power Snatch
1 Over Head Squat
1 Hang Squat Snatch
*Start moderate and build to heavy set of complex. Use same weight or heavier for each set than your 3 Power Snatch on 9/2.
