Tuesday, August 25th 2020

25
Aug

Tuesday, August 25th 2020

HV Tribe CrossFit – CrossFit

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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