Saturday, August 15th 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. Elevated Pigeon stretch

3 repetitions/side

– 5 seconds contraction, pushing against the box with your leg

– 5 seconds stretch, moving your upper body toward your leg

C. Specific

2 sets

5 Face up Chinese plank + Leg drive https://www.youtube.com/watch?v=SpSk8-Xkghg

10 Banded W

10 Hollow body banded Lat Pulldown

50’ Broad Jumps (increasing power output jump after jump)

Weightlifting

A: Metcon (Weight)

Tall Clean

5 x 3 @light

Rest as needed between sets
Goal: Improve the last portion of the second pull and the third pull (pulling yourself under the bar).

Points of performance:

Connect the shoulders with the bar as soon as possible on the third pull.

The bar should contact your shoulders as soon as your feet land on the floor. Doing this will allow you to slow down the barbell with much more efficiency when you perform a squat clean and help you to absorb the movement high on your power clean.

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Metcon

B: Metcon (3 Rounds for reps)

AMRAP 6minutes

5 Power Clean @185/125lbs

3 Ring Muscle-ups

Rest 2 minutes

AMRAP 6minutes

25’ Front Rack Lunges @205/145lbs

2 Legless Rope Climbs

Rest 2 minutes

AMRAP 6minutes

5 Deadlift @315/225lbs

10 TTB
Goal: Improve your performance in medium length workouts including weightlifting movements

Points of performance:

Workout 1

Pacing

– Start with a pace you know you will be able to hold for the whole 6 minutes. This means not to start with TNG if you know that you will do singles from round 2. I prefer you to have a fast transition and be a little slower to complete your sets than move fast but wait 20 seconds in front of the rings.

Workout 2

– The weight on the barbell has to be heavy, but every set should be doable unbroken.

– The legless rope climb should be done in under 60 seconds. Scale to 1 legless + 1 with legs if needed.

Workout 3

– Aim for unbroken Deadlifts

– Be wise on the TTB. You will see that you do not have that much time before moving back to the bar. Breaking them from round 1 may be a good strategy.

Metcon

C: Metcon (Time)

5K Bike erg for time

Every 4minutes

400m Run
Goal: Improve your performance in long workout with monostructural exercises

Points of performance:

Start slower and finish faster

Remember this! It’s always better to accelerate for the end then slow down because you’re too tired. Here are two reasons:

1. Mechanics do not change if you finish faster but it does change if you’re tired and you need to slow down. You want to teach your body to move with the same mechanics even when you’re tired.

2. Mentally you will be a lot more confident and efficient if you feel good when you’re around in the middle of the effort.