Tuesday, July 14th 2020

HV Tribe CrossFit – CrossFit Compete

Warm-up (No Measure)

A. General

Bike or Row

3 minutes @easy, nose breathing

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Mid-traps

B2. Banded Wall slide

10 repetitions

https://www.youtube.com/watch?v=VUOVGr8cao0

B3. Banded ankle mobility

5 repetitions/side

– Heel stays glued to the ground

– band is between foot and ankle, not directly on the ankle

https://www.youtube.com/watch?v=g2iCns6dTnI

C. Specific

20 seconds Full Tuck HS hold

5/5 single arm Ring Row + rotation

50’/side Bottom up KB Carry at forehead level

Gymnastics

A: Metcon (No Measure)

Alternating Jumping Pistols

5 x 6/leg
Goal: Lower Body power + stability

Points of performance:

– Focus on having your entire foot on the ground in the landing.

– If you experience some difficulties with the stability, pause on the landing and move down only when you’re completely stable.

Advanced option:

On a bosu ball. If you do this variation, do not alternate. Complete 6 reps with the same legs before switching to the other.

Gymnastics

B: Metcon (5 Rounds for reps)

5 x AMRAP 2minutes

10/8 Deficit Strict HSPU @4/2”

10/6 Cal Bike

Max Rope Climbs

Rest 1 minute between each amrap
Goal: Push/Pull Strength-endurance

Points of performance:

HSPU:

You should be able to complete the 10/8 reps in two sets. Reduce the height of the deficit as needed.

Scale by removing deficit or using box

Cal Bike:

Sustained effort

Rope Climb:

Bend your arms only to reach higher when the rope is locked between your legs. One of the biggest mistakes you can do in rope climbs is to keep your arms bent while you move your feet on the rope.

Metcon

C: Metcon (Time)

3 rounds for time

21 Thrusters @95/65lbs

15 Burpees over wall @48”

9 D-ball over shoulder @100/80lbs

Rest 3 minutes between rounds
Goal: Push/pull conditioning

Points of performance:

Thrusters:

The weight on the barbell has to be light enough so you can aim to do the reps unbroken for all 3 sets.

Burpees over wall:

Just keep moving!

D-ball:

The ball here should be light-ish. You have to be able to grab it again as soon as it drops from the shoulder.

Accessory

D: Metcon (No Measure)

3 sets

10 DBs Skull Crushers

20 Fast banded triceps extension

20-30 sec Full tuck Wall facing HS hold

Rest 90 seconds
Goal: Triceps Strength-endurance, endurance and OH stability

Points of performance:

Skull Crushers

Control the descent and explode up. Only the forearms should be moving, your arms (elbow to shoulder) must stay perfectly vertical for the entire movement.

Triceps extension

Lock your shoulders in a stable position and perform the reps with speed.

Full tuck wall facing HS hold

You should feel the tension in your upper back and some in your triceps. Make sure you do not shrug the shoulders. Hip, shoulders and elbows must be vertically aligned.