Thursday, September 3rd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Continuous Tabata
*2 intervals per movement
-Bike, Ski, or Row
-down dog calf pedals
– Thoracic-Lumbar Rotation: https://www.youtube.com/watch?v=M0ftGdILi78
-Scap pulls
– Lunges
– down dog calf pedals
– Thoracic-Lumbar Rotation https://www.youtube.com/watch?v=M0ftGdILi78
– Renegade rows
Gymnastics
A: Metcon (No Measure)
3 sets
-6/6 split squats
-Pistol progression*
Time allotted: 12mins
Choose where you are in progression and try to advance your skill in this session.
Pistol Progression:
-Weighted pistols
-Pause/Tempo pistols
-Pistols
-Pistols holding foot
-Box elevated pistols
-Ring assisted pistols
-Pistol to a target
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 4mins
300m Run
14 Plate OH weighted lunge 45/25
Rest 3mins
AMRAP 3mins
200m run
10 Plate OH Weighted lunge 45/25
Rest 2mins
AMRAP 2mins
Plate OH weighted lunge 45/25
Rest 1min
AMRAP 1min
Sprint
Total time: 16mins
Cool down
Easy bike 2-3 minutes or walk
then, Lower body flow
5 Plank to downward dog, pedalling the heels in each downward dog
5 Quadruped Rock Back
5 plank to downward dog, pedalling the heels
5 Adductor rock back/side
