Saturday, August 1st 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
In the gym
400m run
2 rounds
25’ Spiderman lunges
25’ Quad stretch with reach: https://youtu.be/vKBYiXj-CIk
At Home
1min Jumping jacks
1min High knees
1min Butt kicks
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
C. Specific
3 sets @moderate
8 KB swings / Object hip swings
10 Alt. Sampson lunges
15 Air Squats
Metcon
A: Metcon (Time)
3 rounds
15 Cal Row
15 DB Front squats 2 x 50/35lbs
Rest 1 minute
12 Cal Row
12 DB Hang squat clean 2 x 50/35lbs
Rest 1 minute
9 Cal Row
9 DB Step-up over 2 x 50/35lbs @24/20″
Rest 1 minute
Team Version
50-40-30-20-10
Cal Row
DB step overs 2 x 50/35lbs
DB Hang Squat Cleans 2 x 50/35lbs
DB Front squats 2 x 50/35lbs
The team will complete the work above as total reps with one person working at a time.
DEKA AT HOME
Modifications
Row
15-12-9 Cal Ski/Bike/ Run 300m-200m-100m
30-20-10 In place broad jumps 6/4′
DB’s:
2 x KB’s., 1 x object
Accessory
Metcon (No Measure)
Single leg Swiss ball curl
3 rounds
10 reps right leg
Rest 30 sec
10 reps left leg
Rest 30 sec
At Home:
Single leg Glute Bridge*
3 rounds
10 reps right leg
Rest 30 sec
10 reps left leg
Rest 30 sec
Place foot slightly further, under or a bit past the knee and use the heel to press down not the foot.
