Saturday, June 27th 2020

21
Jun

Saturday, June 27th 2020

HV Tribe CrossFit – CrossFit

View Public Whiteboard

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

Seated T-spine extension

2-3 set of 5 deep breaths

Try to reach more ROM every time you exhale

https://www.youtube.com/watch?v=Lr0jrKKkQ2M

C. Specific

2 sets

-5 Cal Row/Machine/100m run

-20 Double unders

-5 TTB/V-ups

-Build up squat clean OR

3-5 reps of:

DB Squat cleans

KB swings + 10 Goblet squats

Backpack hang squat cleans

Metcon

A: Metcon (Time)

3 rounds

25 Cal Row

50 Double unders

25 TTB

5 Squat Clean @185/125

Cap 25mins

Team Version

Gauntlet: You go, I follow

3 rounds

25 Cal Row

50 Double unders

25 TTB

5 Squat Clean @185/125
DEKA AT HOME

3 rounds

25 Cal Row

50 Double unders

25 TTB

5 Squat Clean @185/125

Cap 25mins

Modifications

Cal Row:

25 Cal Machine/600m Run

Double unders:

Lateral hops

TTB:

Medball V-up passes

V-ups

Straight leg sit-ups

Squat Clean:

5-10 DB Squat cleans

10 KB swings + 10 Goblet squats

10-15 Backpack hang squat cleans

Accessory

Metcon (Weight)

Double Bottom up KB Pullover

5 x 5

Rest as needed between sets
Athlete: https://youtu.be/v-xjgUaYSsQ