Saturday, June 27th 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
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
