Saturday, July 11th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60 seconds Machine or Single unders
25’ Bear Crawl
20 sec/elbow side plank
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific At Gym
3 rounds, Ascend weight each round
5 deadlifts
3 power cleans
3 squat cleans (in case some will squat clean)
5 DB push press (round 2)
5 HSPU (box, pike or against wall for round 2 and 3)
C. Specific At Home
E(90s)MOM x 3
10 Glute bridges
20 sec/side Bulgarian Split Squat hold
10 Explosive push-ups
Metcon
A: Metcon (Time)
3 rounds for time
8-6-4 Clean @185/135
15 HSPU
15 Cal Row
Right into
3 rounds for time
21-15-9 Deadlifts 185/135
9/side Single arm DB Push press 50/35
15 Cal Row
cap: 20mins
Team Version:
You go, i go
10 rounds for time
12 Deadlifts 185/135
9 Hang power cleans 185/135
6 Push jerks 185/135
15 HSPU
15 Cal Row
Team Version Time cap: 30 minutes
Modification
Deadlift/Hang Power Cleans/Push Jerks:
2 x DB’s, KB’s
1 x DB, KB/side
HSPU:
Feet elevated piked hspu
Push-ups
Row:
15 cal Machine/200m Run
20 Air squats
Accessory
Metcon (No Measure)
Side plank + lateral raise
EMOM 6
Odd: 12 right side
Even: 12 left side
https://www.youtube.com/watch?v=VSdCzjaBYLI
