Tuesday, June 16th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3 minutes @easy, nose breathing
Machine/Run
OR
1min high knees
1min butt kicks
1min of 1 burpee every 5sec
B. Mobility
Y single arm raise
5 reps/side
Hold every rep for 3 seconds
https://www.youtube.com/watch?v=67jI0e8x2T8
C. Specific
AMRAP 3mins
– 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
Gymnastics
A: Metcon (Time)
6 sets
10 CTB
10 OHS @RPE 6/7
Rest 60sec
Time Allotted: 18 minutes
Modifications:
CTB:
10 Body rows (rings/bar/table/chairs/towel)
10 /side renegade rows
10/side Bench supported rows
OH Squat
DB/KB
10 Back pack OH*
*grab the top strap of the back pack and allow it to hang next to your arm
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
12 Air Squats
6 Burpees Facing bar
3 Power Clean @155/105lbs
Modifications:
Burpees facing bar:
6 Burpee facing object
Power clean:
3-6 Odd object clean/over shoulder
3-6 Sandbag over shoulder
6/side RDL + reach
Accessory
Metcon (Time)
Movement conditioning
100 DB Step-ups @50/35 x 1
Athlete: Just keep moving as much as possible.
Goal: Increase work capacity
Considering the goal, the weight has to be light for you. If you believe you will have to do more than 2 sets, chose a lighter weight
