Thursday, July 16th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Row, 3 waves
20 seconds easy
20 seconds moderate
20 hard
DEKA AT HOME
1min Jumping jacks
1min High knees
1min Butt kicks
@nose breathing
-at the top of each min, breath hold for 3-5sec and resume with nose breathing.
B. Mobility
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q
C. Specific
3 sets
-5 Russian KB/DB swings
-5 push-ups
-5 air squats
Metcon
A: Metcon (2 Rounds for reps)
AMRAP 15mins
20 Alternating Hang DB Snatch 50/35lbs
1,000m Bike/500m Ski/Row/Run 400m
5mins rest
AMRAP 10mins
20 Alternating DB Hang Clean and Jerks 50/35lbs
500m Bike/250m Ski/Row/Run 200m
DEKA AT HOME
Modifications
DB snatch:
20 KB swings
20 Object GTO
DB Clean and jerk:
20 Russian KB swings + 10/10 kb push press
20 Object Hip swings + 20 Object STO
1,000m Bike:
60 Alternating jumping lunges
500m Bike:
30 Alternating Jumping lunges
Core
Metcon (No Measure)
Landmine anti-rotation twist
3 x 10/side
https://www.youtube.com/watch?v=3Orq1wMDXjA
