Thursday, June 25th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 minutes @easy, nose breathing
Machine/Run
10/side ballistic leg swings (front to back)
10 Bodyweight good mornings
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific (At HOme)
1 rounds
20 Plank hip Tap
10 Plank Object drag
10 RDL with reach/leg
C. Specific (At Gym)
2 sets
– 5 Ring rows/2-5 strict chin ups
-5 Deadlifts/ RDL + reach 5/side
-5 Straight leg sit-ups
Gymnastics
A: Metcon (Time)
Strict Chin up
30, 40 or 50 reps
Chose one of the following rep scheme
5 x 10
10 x 5
10 x 3+2
Time Allotted: 10 minutes
Deka At Home
Strict Pulling
30, 40 or 50 reps
Chose one of the following rep scheme
5 x 10
10 x 5
10 x 3+2
Movement options:
– Plank Pull up
- Towel Row
– TRX/Ring Rows
Metcon
B: Metcon (3 Rounds for reps)
3 rounds
AMRAP 7mins
3-6-9-12…
Deadlift 225/135lbs
Straight leg sit-ups
Rest 3 minutes between AMRAPs
DEKA AT HOME
3 rounds
AMRAP 7mins
3-6-9-12…
Deadlift 225/135lbs
Straight leg sit-ups
3mins rest
Modifications
Deadlift:
reps/side RDL + reach
Accessory
Metcon (No Measure)
100 Light band Good Mornings
