Thursday, June 18th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Jog 400m / Row 500m
Then
2 rnds of
30 double unders/single unders
5 inch worms
10 step ups
B. Mobility
Hip 90/90 + Raise
2 sets
6 Hip 90/90
Raise onto left leg
6 Hip 90/90
Raise onto right leg
C. Specific
1 set
– 5-7 box jumps
– 5-7 KB swings
– 5-7/side KB lunges
Challenge:
Max consecutive double unders
If athletes trip up in the first 10 reps, they can have up to three attempts. But once we are past 10 reps there are no more attempts to be had.
Metcon
A: Metcon (Time)
For time
50 Box jumps 30/24″
50 KB swings 50/35
30 Right arm Front rack KB lunges 50/35
30 Left arm Front rack KB lunges 50/35
50 KB swings 50/35
50 Box jumps 30/24″
Time Cap: 25 minutes
Modifications
Box jumps:
Step ups
Jump over object
KB swings:
DB hip swing
Object Hip swing
Single KB lunges:
Single DB lunges
Object Zercher lunges
Accessory
Metcon (No Measure)
Bent over Prone W
3 x 15
Rest 60-90 seconds between sets
Hold every rep for 2 seconds at the top
Goal: Shoulder health.
Points of performance:
– Keep shoulder blades down and together when you move your hands/elbows up. No shrugs.
– Please perform the pause at the top, we work on stability here.
