Tuesday, August 11th 2020 – HV Tribe CrossFit

HV Tribe CrossFit – CrossFit

Warm-up (No Measure)

A. General

Run 400m

25′ Inchworm + push up walk

25′ crab walk

A. General (at home)

Cardio for 2-3 minutes or a mix of 30 seconds of jumping jacks, burpees, high knees/jump rope

5 Inchworm + push up

5-7 Crap raises: https://youtu.be/sYOhl7XMKoE

B. Specific

2 sets

12 Alternating DB bench press*

6 Lat pull downs, hold end range for 3 seconds

4 BB bench press (ramp up)

* Non-working arm waits extended

Weightlifting

A: Metcon (Weight)

Bench press or Floor press

Work up to a heavy 2 reps
Time allotted: 10mins

Metcon

B: Metcon (3 Rounds for time)

Every 7 minutes for 3 rounds

50/40 Cal Bike or Row

30 DB Step-up over @ 24/20’’, 35/20 x 2, suitcase style

Cool down

Jog 200m, Walk 100m

Extra Accessory

Metcon (No Measure)

– Crab Stretch: https://youtu.be/BA0-KdYSkTo

– Quadruped shoulder stretch:

https://youtu.be/OWkkWHKHKF8