31
May
Thursday, June 4th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
EMOM x 5mins @ nose breathing
10/8 cal machine/ 30 mountain climbers
10/side ballistic leg swings
B. Mobility
Y single arm raise
5 reps/side
Hold every rep for 3 seconds
https://www.youtube.com/watch?v=67jI0e8x2T8
C. Specific
2 rounds
20s Prone Scapular T hold
20s Curtsy lunges
20s Hollow rocks
Metcon
A: Metcon (Time)
“MA3 Oscar Temores”
8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
cap: 22mins
Accessory
Metcon (No Measure)
Band external rotation + Bottom up press
3 x 10/side
Goal: Shoulder stability.
Points of performance:
External rotation:
– Shoulder is down.
– Elbow is close to the body
– Forearm is perpendicular to the body.
Bottom-up Press:
– Shoulder is down, no shrug.
– Do not use your grip strength to stabilise the KB. You should feel your scapular muscle.
