Saturday, July 25th 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
– Psoas
B2. Banded psoas march
5 repetitions/side
https://www.youtube.com/watch?v=FDoih85T5vo
Conditioning
A: Metcon (Time)
5K Run with backpack @20lbs
rest as needed before next section
Tip:
Always start with a slower pace and finish faster, not the other way around.
Points of performance:
– Knees up.
– Relax your shoulders.
– Your hips should be pulling yourself forward, not your shoulders.
Gymnastics
B: Metcon (No Measure)
Bar MU skill work
or
4 Sets of
2 Beat Swings
2 Kip swings
1 Bar MU
2 Beat swings
Points of performance:
– Stay tight in your beat swings after your BAR MU, it’s going to be challenging.
– If you go for skill work: do not perform too many reps (we are doing some more right after).
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Movement Conditioning
C: Metcon (No Measure)
EMOM 14mins
Odd: 12-16 Pistol Squats
Even : 5-8 Bar MU
Goal: Gymnastic endurance
Find a number of pistols and MU that you can do every minute, try to stay consistent in the number of reps you do, even if it gets tough.
Points of performance of the day:
Pistols
– Fight to keep your big toe, small toe and heel against the ground for the entire movement.
– Keep your knee in line with your toes.
Bar MU
-Aggressive hollow body in the backswing.
Metcon
D: Metcon (Time)
Push Pull Games workout
For Time
7 Deficit Strict Handstand Push-Ups
50’ Sled Pull @heavy
8 Deficit Strict Handstand Push-Ups
50’ Sled Pull
9 Deficit Strict Handstand Push-Ups
50’ Sled Pull
10 Deficit Strict Handstand Push-Ups
50’ Sled Pull
Time Cap: 11 minutes
Goal: Push/Pull strength-endurance
Points of performance:
HSPU
– The height of the deficit has to increase set after set.
Men deficit: 2’’-4’’-6’’-8’’
Women deficit: Flat-2’’-4’’-6’’
– These must be performed strict and reduce the ROM as needed.
Sled
– The weight on the sled has to be heavy and it has to increase set after set.
Core
E: Metcon (No Measure)
4 rounds
40 sec ON /20 sec OFF
GHD Back extension hold with plate
Handstand hold (wall facing)
GHD Sit-up hold
Goal: Core stability and endurance
