Tuesday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Warm-up (No Measure)
FOR PREP
15:00 Stretch & Mobilize as Needed for PP & Snatch Work
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8/8 Single Arm DB Sumo Deadlift
8 Push Ups to Down Dog
Strength
Push Press (5-3-1)
5-3-1
Push Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
2 DB Devil’s Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×3)
3×3
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance
Heaving Snatch Balance (3×1)
3×1
Heaving Snatch Balance
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
Snatch (1-1-1-1-1-1-1)
1-1-1-1-1-1-1
Snatch
For the Snatch, keep loading heavy but sound mechanics (not 1RM). Build each set and rest as needed between lifts. Focus on position / control / speed.
