Thursday, August 6th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Continuous Tabata
*2 intervals per movement
-Bike, Ski, or Row (High knees or Jumping Jacks)
-Push-up to downward dog
– Thoracic-Lumbar Rotation: https://www.youtube.com/watch?v=M0ftGdILi78
-Scap pulls / Renegade rows
B. Specific at Gym
1 set
-7/side Single arm bent over banded lat pull-downs
-7 band pull-aparts
-7 scap pulls
-7 Beat swings
-7 Empty bar bent over rows
B. Specific at home
1 set
-7 scap pushes
-7 push-ups
-7 Backwards arm circles
-7/side scorpion holds (3sec)
Gymnastics
A: Metcon (No Measure)
Every 3mins for 12mins
6-9 CTB
12 Bent over rows @moderate
Modifications
CTB
-9-16 Body rows (rings, chairs, table)
-20-30sec pull-up chair plank hold
Bent over rows
-12-15 DB Bent over rows
-12-20 Object bent over rows
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 18minutes
40 Cal bike/ Run 800m
80 Double-unders
20 Snatch 135/95 lbs
40 Cal row
80 Double-unders
20 Clean and jerks 135/95lbs
Modifications
Bike or Row
-40 cal ski, Run 800m
-40 Jumping lunges
Double unders
-80 Lateral hops
Snatch
– 20-30 Double DB snatch
– 30 Heavy KB swing
– 30-40 Object gto
Clean and Jerks
– 20-30 Double DB clean and jerk
– 30 Heavy KB swings + 15/side kb push press
– 30-40 Object Clean and press
Accessory
Metcon (No Measure)
Core
EMOM 9minutes
1. 6-10 Ring body saw
2. 20-30 sec Weighted side plank (right) @heavy
3. 20-30 sec Weighted side plank (left) @heavy
Core Strength at home
EMOM 9minutes
1.1-3 Plank Walk out
2. 20-30 sec Weighted side plank (right) @heavy or unweighted
3. 20-30 sec Weighted side plank (left) @heavy or unweighted
Ring body saw: https://www.youtube.com/watch?v=wCTrJLxGV9c
Weighted side plank: https://www.youtube.com/watch?v=nN-7Q1RqWoI
Plank walk outs:
https://youtu.be/BFcpwemUvE8
