Thursday, July 23rd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Alternating Tabata
-Easy Ski/Bike/Row/Run
-Pike ups
B. Mobility
Y single arm raise
5 reps/side
Hold every rep for 3 seconds
https://www.youtube.com/watch?v=67jI0e8x2T8
C. Specific
In the gym
2 sets
-5/side half kneeling bottom up KB press
-10 Lying W-Y
https://www.youtube.com/watch?v=tfd9blNyGeQ
At Home
2 sets
-5/side DB/KB/Object press
-10 Lying W-Y
https://www.youtube.com/watch?v=tfd9blNyGeQ
Weightlifting
A: Push Press (1rep Max)
Time allotted: 12 minutes
DEKA AT HOME
Modifications
EMOM 8mins
5-8 Object push press
-In remaining time 3-5 Inchworms
Objects:
DB’s/KB’s/Sandbag/Backpack
Metcon
B: Metcon (No Measure)
EMOM 18mins
A) 15/12 Cal Bike/Row/Ski
B) 30s AMRAP DB Hang Clean n Jerks 2 x 50/35lbs
C) Rest
DEKA AT HOME
Modifications
Bike:
15/12 Cal Ski/Row/Run 150m
40 Jumping lunges
DB clean and jerk
20s/side Single DB hang clean and jerk
Object hang clean and jerk*
*go from the floor if it’s too heavy to control back to the hang.
Objects:
DB’s/KB’s/Sandbag/Backpack
Accessory
Metcon (No Measure)
Core
Pallof Press
3 sets of 10/side
Set 1: Standing
Set 2: Half Squat
Set 3: Deep Squat
At Home
Side plank + Lateral Raise
3 x 10/side
Side plank + Lateral raise:
https://youtu.be/ptsxrioiaAc
