Tuesday, August 25th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
EMOM 4
Odd: Bike-Row-Ski-100m Run-Jumping Jacks
Even: 6 Tempo Air squats @ 5sec down
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
C. Specific (Before metcon)
3 sets
-30s Bike-Row-Ski-100m Run @ Increasing intensity
– 5 beat swings + 5 pause ring rows
– 1 Clean @ Ascending
Weightlifting
A: Back Squat (Work up to a heavy 3reps)
Time allotted: 15mins
Metcon
B: Metcon (3 Rounds for time)
Every 6mins for 18mins
2 rounds
12/10 Cal Bike-Row-Ski-200m run
6 Strict C2B
3 Cleans @205/155lbs
Cool down
walk 200m
then
Lower body flow:
plank to downward dog
pedal the heels
lower down to large stretch, right leg
3-5 world’s greatest stretch
plank to downward dog
lower down to stretch, left leg
3-5 world’s greatest stretch
plank to downward dog
pedal the heels
