Tuesday, August 11th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Lats
B2. Prone floor angel
5 reps, slow and controlled
Aim to reach as much height as possible with your arms
https://www.youtube.com/watch?v=8B6k7hYM6Tk
C. Specific
5 Scap Push
5/arm Bottom up KB Press
5/arm KB Windmill
20 sec Tuck HS hold
Weightlifting
A: Metcon (Weight)
Banded Bench press
Work up to a heavy 2 reps
Goal: Improve pressing strength
Points of performance:
– Use your Strict Press grip width
– In order to keep a strong and safe position, make sure you drive your upper back into the bench while you press the bar up.
– To maximize the force you apply against the barbell, your feet must remain glued to the ground for the entire movement.
Movement Conditioning
B: Metcon (3 Rounds for reps)
3 x AMRAP 5minutes
10 Strict HSPU
10 Wallball @30/20lbs
Rest 3 minutes between AMRAPs
Athlete: This is one of my favourite combinations to work on shoulder endurance. Your first Wallball may be a little harder than you think, keep in mind that your shoulders are fatigued from the HSPU.
Goal: Shoulder endurance
Points of performance:
– Keep your core braced for both movements. Do not let your back hyperextend on the HSPU or flex on the Wallballs.
– Accelerate up on the ascent of the Squat to save your shoulders.
Tips: Keep moving as much as you can on the HSPU.
If you find yourself slowing down and need to rest at the top of the HSPU before going down, I suggest you drop your feet on the floor and take a real break. This way you will reduce time under tension and reduce the necessary rest period.
Metcon
C: Metcon (4 Rounds for time)
Every 8 minutes for 32 minutes
50/40 Cal Assault bike
30 DB Step-up over @ 24/20’’, 35/20lbs x 2, suitcase style
100′ HS walk
Goal: Improve your performances in medium length and light workouts.
Points of performance:
Bike
Consistent speed
Step-up over
Unbroken sets
HS walk
Advanced: Unbroken distance of 50’
Intermediate: Unbroken 25’
Beginner: Do your best and make sure to have at least 2 minutes of rest before next round
Movement Conditioning
D: Metcon (Time)
100 Push-ups with weight vest 20/14 lbs
Athlete:
Goal: Horizontal pressing endurance
Accessory
E: Metcon (No Measure)
Side plank on Swiss ball or band
EMOM 8minutes
Odd: 20-40 sec right side + 50’ Single DB/KB Front rack Carry @heavy, right
Even: 20-40 sec left side 50’ Single DB/KB Front rack Carry @heavy, left
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