Saturday, August 8th 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

– Calves

B2. Deep Squat ankle shift

10 reps/side

https://www.youtube.com/watch?v=A5E4SgdyTjY

C. Specific

2 x

5/leg Single leg Hip Thrust

3 High Box Jumps

Empty barbell warm-up

5 Deep Squat Muscle Snatch

5 Sots press

5 sets

1 Muscle Snatch

1 Snartch grip Push Press behind the neck

1 Power Snatch

Weightlifting

A: Metcon (Weight)

EMOM Xx

Work up to a heavy 3 TNG Power Snatch
EMOM Xx means you continue to lift until you hit failure.

Goal: Improve your capacity to cycle a heavy barbell

Weightlifting

B: Metcon (2 Rounds for time)

At 0:00

3 rounds for time

10 Deadlift

8 Hang Power Clean

6 Front Squat

@135/95lbs

At 10:00, repeat the 3 rounds for time.
Goal: Improve your capacity in weightlifting only workouts

These types of workouts can be really hard because you’re stationary. This can affect you mentally and impact your performance. In order to avoid this from happening you need to have a strategy you can rely on for the entire workout. It could be for example: perform 1 unbroken round then rest exactly X seconds and repeat.

Points of performance:

– Weight has to be light enough so you can keep the bar in your hands for a long period of time, at least half of the reps of a round.

– Relax your shoulders on the Deadlifts and the Hang Cleans. Use your hips and your legs to make the bar move up.

Metcon

C: Metcon (Time)

With a weight vest @20/14lbs

5 rounds

400m Run

30 DB Step-ups @1x 50/35lbs

100′ HS walk
Goal: Improve your performance in long and light workouts

Points of performance:

Run

Consistency

Aim to move with the same mechanic from round 1 to 5. Drive your knees up and stay tall. Let your body be derived by the hips, not the shoulders.

DB Step-ups:

Unbroken sets

HS walk

Advanced: Unbroken sets of 50’

Intermediate: Unbroken sets of 25’

Beginner: Do your best and reduce the distance to be able to finish in under 4 minutes

Odd Object

D: Metcon (No Measure)

Not for time

300′ Empty Yoke Carry

600′ Sled Push @mod-light, walking
Goal: Core stability and glute endurance

Points of performance:

– Keep your core braced when you perform the yoke carry.

– You should be able to travel a long distance every time you grab the sled.

Accessory

E: Metcon (No Measure)

Reverse hypers

3 x 12reps
Goal: Lower back decompression

With the weightlifting and the yoke today, you may feel your lower back is tight because your spine has been compressed. Doing this exercise should help to traction out the spine and relieve some of the tension.