Saturday, June 20th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 minutes @easy, nose breathing
Machine/Run
OR
1min high knees
1min butt kicks
1min of 1 burpee every 5sec
B. Mobility
Quadruped Thoracic Rotations
10 Rotations/side
C. Specific
2 sets
-5 hand release push-ups
-20sec hand plank
with BB/pvc/broomstick:
-5 Back rack elbow rotations
-5 good mornings
Metcon
A: Metcon (Time)
5-10-15-20-25
Hang Power Clean @135/95
10-20-30-40-50
Push-ups
Time Cap: 24 minutes
TEAM VERSION
In teams of 2
Athlete must perform a total of
300 push ups
150 hang power cleans 135/95
– Athletes can separate the work however they’d like.
– Athletes must alternate mouvements
Time Cap: 30 minutes
Modifications
Hang power clean:
KB swing
DB hang clean
Object russian hip swing
Accessory
Metcon (Time)
Paused Strict TTB
Accumulate 30 reps
Every rep with 2 seconds pause in L-position in the descent
OR (at home)
30 lying leg raises
30 Toe touches
30 V-ups
Goal: Increase Psoas strength and TTB efficiency
