Saturday, May 30th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
Bike or Row
3 minutes @low intensity, nose breathing
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Gutes
B2. PNF Elevated Pigeon stretch
10 repetitions/side
– 5 seconds pushing against the box with your knee
– 5 seconds stretch, moving your upper body toward the box
C. Specific
2 sets
10/10 Goblet Cossack Squat
25’ Bear Crawl
30 seconds Glute march
Then:
EMOM 4
50’ Broad jump or 5 High Box jumps
Weightlifting
A: Metcon (Weight)
Work up to a Heavy triple:
Front Rack Deficit Lunges
Pause for 2 seconds at the bottom without touching the knee against the floor.
Goal: Improving strength in the bottom range of the movement.
Points of performance:
– Make sure to move with a good form for each repetition. Do not add weight if your hips start to raise first.
Weightlifting
B: Metcon (No Measure)
EMOM 10
Odd: 6 Push Jerks @65-70% of your max push jerk or 5-10 lbs heavier than last week
Even: 10/10 Pistols
Athlete: This is the second session of the Push Jerk progression. This week we mixed them with pistols to fatigue your core and your lower body.
Point of performance:
– The weight on the barbell has to be heavier than last week.
Metcon
B: Metcon (Time)
12-9-6-9-12
Deadlift @ 325/225lbs
Burpees facing bar
Athlete: We continue with the Deadlift progression by increasing the weight for the third consecutive week. This is one of the workouts programmed at Wodapalooza 2020. If you’ve been following the Deka Comp track for the last 4 months, you’ve probably done this workout on February 29th. Considering we are in the third week of our Deadlift progression, this is a good time to compare yourself.
Tips:
– Do not start with an unbroken set if you think of breaking the others. You will regret it fairly quickly.
– Move with a steady pace in your Burpees and keep the same pattern from first to last rep.
– Stay close to your barbell between your sets of Deadlifts.
Accessory
C: Metcon (No Measure)
3 sets/side
10 Parallette supported DB/KB Row (Neutral grip)
Rest 30 seconds
10 DB external rotation on knee
Rest 30 seconds
Parallette supported DB row: https://www.youtube.com/watch?v=B2vwmFueL9E
DB External rotation on knee:
https://www.youtube.com/watch?v=WwyuTrmFPKY
Session 2
Conditioning
A: Metcon (4 Rounds for time)
E6MOM for 24 minutes
600m Row
200m recovery Run
200m Run @mod-hard
Goal: Improve your respiratory capacity.
Points of performance:
– Keep a steady/sustained pace on the rower.
– Slow down enough on the first 200m run to recover and make your heart rate decrease.
– Drive your knee up on the second 200m.
Accessory
B: Metcon (No Measure)
Hip Airplane
3 x 8/side
Rest as needed between sets
https://www.youtube.com/watch?v=fHb3rE4KMe0
