Thursday, July 2nd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Alt Tabata
-Jumping jacks
-Glute bridges
B. Mobility
2 rounds
Pike hold 30s
Seated straddle forward fold (medial hamstrings) 30s
C. Specific
2min Row or Run or Bike
2 rounds
4 alternating DB snatches
2 Burpees over the DB
4 Hang cleans
2 cal Machine / 100m Run
Metcon
A: Metcon (Time)
Row 2km or Run 2km or Bike 5km
Right into
3 rounds
20 Alternating DB snatch 50/35
10 Burpee over the DB
20 Hang cleans 115/95
10 Cal Bike/Row/Ski/Run (200m)
Cap 27mins
DEKA AT HOME
Row 2km or Run 2km or Bike 5km
Right into
3 rounds
20 Alternating DB snatch 50/35
10 Burpee over the DB
20 Hang cleans 115/95
10 Cal Bike/Row/Ski/Run (200m)
Modifications
Row 2km or Run 2km or Bike 5km:
3 rounds:
40 Lateral speed skater hops
40 Mountain Climbers
40 Jumping lunges
DB Snatch
20 Single arm/leg light object GTO
20/side RDL + Reach
Hang Cleans
20 KB Swings
20 -30 DB/Object hip swings
10 Cal Bike/Row/Ski/Run (200m):
40 Lateral Speed skater hops
Accessory
Metcon (Weight)
Glute Bridge hold + DB Bench Press
3 x 10
Rest 60 seconds between sets
