Saturday, June 6th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60 seconds Machine or Single unders
25’ Bear Crawl
20 sec/elbow side plank
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
E(90s)MOM x 3
10 Glute bridges
20 sec/side Bulgarian Split Squat hold
10 Explosive push-ups
Metcon
A: Metcon (Time)
2 rounds
21-15-9
Deadlift @275/185
Deficit HSPU 4/2″
21 Air squats*
*As the deadlift/hspu reps go down the air squats stay at 21
Rest 2 minutes between rounds
Team Version
You go, I hold: While 1 teammate works, the other holds. switching as needed.
2 rounds
21-15-9
Deadlift @275/185, hold handstand/hand plank
Deficit HSPU 4/2″, hold top of the deadlift
Rest 5 minutes between rounds
DEKA AT HOME Zoom
2 rounds
21-15-9
Deadlift @heavy / weighted RDL + reach/side
Deficit HSPU 4/2″ / Deficit piked hspu*
21 Air squats*
*As the deadlift/hspu reps go down the air squats stay at 21
*For a deficit: Use plates, books, blocks of wood…ect
Rest 2 minutes between rounds
DEKA AT HOME Partial
2 rounds
21-15-9
Deadlift @heavy (RPE 8/10)
Deficit HSPU 4/2″ / Feet raised piked deficit hspu
21 Air squats*
*As the deadlift/hspu reps go down the air squats stay at 21
*For a deficit: Use plates, books, blocks of wood…ect
Rest 2 minutes between rounds
Accessory
Metcon (No Measure)
Upper Back/Core
3 sets
10/10 Bent over lateral raises
10/10 Side bends
