Tuesday, August 4th 2020 – HV Tribe CrossFit

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

– Pecs

B2. Floor facing M hold

5 x 5 seconds as high as possible

C. Specific

10 Banded Dips

10 Hollow body lat Pulldown

5/side Diagonal band Pull apart

5 Scap pulls

Gymnastics

A: Metcon (Weight)

Strict Ring Muscle ups

Work up to a heavy 2 Strict Ring Muscle-ups

Work up to a heavy 2 Strict Chest to ring Pull-ups
Athlete: Here we use the same principle as we did yesterday for the Squat.

Goal: Improve Pulling strength

Points of performance:

1. For an efficient pulling, you must:

– Have your body stacked by bracing your core

– Keep your legs glued together

2. Pulling position

– Pull the rings as close as possible to the sternum.

– The rings have to be close to each other at the top of the pull.

Metcon

B: Metcon (6 Rounds for time)

Every 5minutes for 15minutes

2 rounds

10 Burpees to target

15/10 Cal Assault bike

Rest 5minutes

Every 5minutes for 15minutes

2 rounds

15/10 Cal Ski

10 Burpee facing bar
Each interval of 2 rounds is for time

Goal: Improve your capacity in sprint workouts

Points of performance:

Burpees

– Keep moving!

Machine

– Consistent high intensity.

Movement Conditioning

C: Metcon (Distance)

AMRAP 5minutes

Rope climb @20′

No jump
Goal: Improve pulling endurance

The reason why we removed the jump of the movement is because we want you to be pulling for a longer period of time during the 5 minutes. If possible, climb to 20’ or even higher. Goal is not necessarily the number of repetitions but the climbing distance.

Result in wodify = total climbed distance