Tuesday

22
Oct

Tuesday

HV Tribe CrossFit – CrossFit Compete

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with hard effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build Slowly to Heavy Single Clean & Jerk

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.