Sunday, May 31st 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

8min Easy run, nose breathing

20 straight leg front to back swings/leg

20 straight leg side to side swings/leg

B. Mobility

Standing straddle forward fold 60s

Standing quad pull 30s/30s

-Squeeze the glute to increase hip flexor range

C. Specific

ABC drills 50ft x 2 on each

https://www.youtube.com/watch?v=Eit3pGym2Dg

Conditioning

A: Metcon (Distance)

Run, Endurance

10mins @RPE 6

2mins rest

20mins @RPE 7

2mins rest

30mins @ RPE 8-9
Athlete: Time your efforts in 10min splits, the goal is each 10min window we are getting faster. The key is to leave enough room for this to happen. So if the first 10mins we cover a certain distance, we should cover more ground each and every 10mins that we are running. This is best done on a track or running on a loop that is 1km or less.