Saturday, May 23rd 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3mins of:

Easy machine nose breathing

or

20 mountain climbers + 10 jumping lunges

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Pecs

C. Specific

2 rnds

– 10 Plank Bord Dogs (total)

– 16 Plank Ankle Taps

– 10 burpees

Then perform reps of Devil press and Demon press

Metcon

A: Metcon (Time)

E5MOM for 20 minutes

2 rounds

15/12 Row

10 Hang power Snatch @95/65

8 Burpees facing bar

Team version

10 rounds for time, you go I go

15/12 Row

10 Hang power Snatch @95/65

8 Burpees facing bar

Accessory

Metcon (No Measure)

Nordic hamstrings curls

3 x 8

Pause 2 seconds half rep in the way down

Rest as needed between sets
Advanced variation: https://www.youtube.com/watch?v=NZ31eKoPeIo&t=40s

Scaled variation: https://www.youtube.com/watch?v=yTreYNzCW5w