Tuesday, July 21st 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
EMOM x 3 @increasing intensity + nose breathing
-30sec Ski/Bike/Row/Run/Mountain climbers
-15sec Downward dog
B1. Specific
1 set
– 8 alternating Bird Dogs
– 8 pausing body rows (rings/table/chair/towel)*
– 8 hollow rocks
– 8 Prone scapular pvc/broomstick presses
*pause 2sec when chest reaches knuckles
B2. Specific (At Gym)
Band Resisted Strict pull up/Ring Row
2 x 1-4 reps
Gymnastics
A: Chest-To-Bar Pull-ups (Max reps)
Beginner and Intermediates:
Once you’ve established your baseline:
Chose a rep scheme below and perform a
AMRAP 5mins , resting as needed between sets:
Sets of 4, 2 or 1
Time allotted: 10mins
DEKA AT HOME
Modifications
EMOM x 6
4-8 Body Rows
OR
10-30sec Reverse elbow plank hold
Body rows: Rings, Table, Chairs
Metcon
B: Metcon (4 Rounds for reps)
Every 4 minutes for 4 sets
800m Run
Max HSPU in the remaining time
DEKA AT HOME
Modifications
Run:
800m Ski/Row
2,000m Bike
60-80 Lateral speed skater hops
HSPU:
Feet elevated piked hspu*
Max Push-ups
*Do not absolutely max these out, make sure to break before failure.
Accessory
Metcon (No Measure)
3 sets
10 Neutral Grip DB Bench Press @70/50 x 2
10 Horizontal Ring Rows
10 bent over Ys
At home
3 sets
10 bent over Ys
10 Prone angels
Goal: Complement the main pressing and pulling movement
Points of performance:
DB Bench Press
– Please use a neutral grip. It is important to variate the grip to (1) keep muscular balance and (2) increase your improving chances.
– Control every portion of the descent. No bouncing at the bottom.
