Thursday, August 27th 2020

HV Tribe CrossFit – CrossFit

Warm-up (No Measure)

A. General

Tabata

-Jumping Jacks

-Samson Lunges

-Push-up to downward dog

-Goblet squat /Air squat

*In large classes it’s nice to throw on tabata songs and demo each movement as they come up. Spending 2 tabata intervals on each movement

B. Mobility

PNF hamstring stretch

7x/side

– 7 seconds contraction, pushing with your foot against the band/towel/belt

– 7 seconds stretch, pulling your foot toward your with the band/towel/belt

C. Specific (before metcon)

2 sets

-3 renegade rows

-10m Farmers carry

Weightlifting

A: Metcon (Weight)

3 sets

6/side Weighted unilateral hip thrusts

3-5 Deadlifts @60-70%

Time allotted: 15mins

Metcon

B: Metcon (Time)

3 rounds for time

15 Renegade row 2 x 50/35lbs*

100m Farmers Carry 2×50/35lbs
* This version of the renegade row includes the push up between each row.

Time cap: 15mins