Tuesday, August 25th 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

C. Specific

1 set

7 RDL

7 RDL + high pull

7 Muscle clean from RDl position

7 Front squats

7 Cleans

Weightlifting

A: Metcon (No Measure)

5 sets @50%

2 High Hang Squat Clean
Technique focus

Goal: Improve final extension and shoulder positioning

Shoulders are above the barbell: At every position before hip extension.

Shoulders move slightly behind the barbell: Right before hip extension to let the bar move up close to the body.

Moving the shoulder behind the barbell too soon would cause imbalance and reduce efficiency of the pull. From the other side, not moving the shoulders behind the barbell at hip extension would limit the quality of the bar path and reduce the efficiency of the pull as well.

Metcon

B: Metcon (3 Rounds for time)

3 sets of

2 rounds

12/10 Cal Bike

3/2 Legless Rope Climb

3 Squat Clean @245/165lbs

Rest 1:1 between sets

Right after 3rd set rest 10minutes then go to C
Goal: Improve your capacity to move a heavy barbell in a short and intense workout.

Points of performance:

Bike

– Your goal is to keep intensity the second time you go on the machine.

Legless Rope Climb

– Focus on jumping as high as you can and to keep your arms straight when you move your feet up.

Squat Clean

– Aim to perform the 3 reps in under 20 seconds. Reduce load as needed.

– Weight on the bar should be slightly heavier than last week.

Weightlifting

C: Front Squat (Work up to a heavy 3 reps)

Athlete: Right after the workout, you have 10 minutes to work up to a Heavy 3 Front Squat from the ground

Goal: Improve your capacity to move heavy weight under fatigue

Accessory

D: Metcon (Time)

2 rounds

10 D-Ball Step-ups @100/80lbs

10 D-Ball over shoulder @100/80lbs
Goal: Lower body endurance

Points of performance:

Use the right weight

Have in mind that we work on your strength-endurance here. The ball you choose here should be light enough so you can perform the Step-ups unbroken and you do not have to rest between reps of D-ball over the shoulder.

Accessory

E: Metcon (No Measure)

100 Banded Hip Thrust
Goal: Improve glute endurance

Points of performance:

– Force should be applied to the ground with your heels.

– Hips should raise high enough to create a straight line with your knees and shoulders.

– Band resistance should allow you to perform sets of 20-30 repetitions.