Saturday, June 13th 2020 – HV Tribe CrossFit

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

– Mid traps

– Glutes

B2. Prayer stretch

2 sets of 4-6 deep breaths

Rest as needed between sets

B3. PNF Elevated Pigeon stretch

5x/leg

– Contract for 5 seconds by pushing against the box with your knee

– Stretch for 5 seconds by moving your upper body toward the box

Specific

2 sets

5 Goblet Squat hold + Plate elevation

5/leg Plate OH Walking Lunges

5/leg Single leg Hip Thrust

Weightlifting

A: Metcon (Weight)

Work up to RPE 8/10

1 Snatch balance

2 OH Squats
Goal: Improve your comfort and balance in the receiving position.

Points of performance:

– Think about the tension in your upper back.

As soon as you unrack the bar, focus on activating your upper back by applying upward pressure on the bar with your hands.

– Tension is the legs

Aim for minimal time without contact against the ground.

When you PUSH yourself underneath the bar, try to connect with the ground as fast as possible and preferably before the 90° so you can control the bar down and be more stable/strong in the deep squat.

Metcon

B: Metcon (No Measure)

E90secOM x 6

6 Deadlift @155/105lbs

6 Hang Cleans @155/105lbs

6 Thrusters @155/105lbs
Goal: Barbell cycling

The weight here should be light enough so you can do the first couple of sets unbroken. Scale as needed.

Conditioning

C: Metcon (Time)

30 seconds on/30 seconds off

Sled push @mod-heavy

Accumulate 300′
Athlete: The weight on the sled should be heavy enough to prevent you from jogging or running but light enough so you can keep walking for the entire 30 seconds.