Saturday, June 13th 2020

13
Jun

Saturday, June 13th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike or Skip

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

-Couch Stretch 30s/side

-Seated straddle forward fold (medial hamstrings) 30s

C. Specific

2 sets

-10 Banded/odd object good mornings

-10 Double DB/object bent over rows

-10 Jumping air squats

Metcon

A: Metcon (Time)

6 rounds

6 Deadlift @155/105

6 Hang Cleans @155/105

6 Thrusters @155/105

Run 400m

Rest 1:1

20min cap

Team Version

12 total rounds

You go, I go (round for round)

6 Deadlift @155/105

6 Hang Cleans @155/105

6 Thrusters @155/105

Then 12 rounds

400m

You go I go
DEKA AT HOME

6 rounds each for time

6 Deadlift @155/105

6 Hang Cleans @155/105

6 Thrusters @155/105

400m run

Rest 1:1

Equipment Modifications

Deadlift

DB Deadlift

Object single leg rdl 6/leg

Hang Cleans

DB Hang cleans

Object GTO

Thrusters

DB Thrusters

Object Thruster

Run

Any Cardio Machine

Double Unders (2 minute time frame)

BB: 155/105lbs

DB: 2 x 50/35lbs

Accessory

Metcon (No Measure)

4 sets

20/20 Banded side lying Clam shell

20 Unweighted Glute bridge