Tuesday, June 16th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
2 rounds
1 minute Bike or Row or Ski @easy, nose breathing
100’ Walking empty sled push
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Mid traps
– Lats
B2. Floor lat stretch
5 reps/side
https://www.youtube.com/watch?v=QVvdOWh74_4
B3. Banded Hip mobilisation
30 sec/side
https://www.youtube.com/watch?v=EdVwHDRjEUk
C. Specific
3/3 per arm Single arm anti-rotational Dead bug
https://www.youtube.com/watch?v=tZ18L42oRlo
5/5 Seated vertical band pull
https://www.youtube.com/watch?v=tUU-0soQOrE
5 Bent over W (Hold every rep for 2 seconds at the top)
Gymnastics
A: Metcon (No Measure)
EMOM 10minutes
1-4 Strict Muscle-ups
Athlete:
Goal: Improve upper body strength.
Points of performance:
– On the pull portion, think about bringing your thumbs to the inside of your chest.
– In order to be stacked, keep your legs glued together for the entirety of the movement. If you experience some difficulty, put a towel between your feet.
– In the descent, control the turnover as much as possible.
– Your feet must remain in front of the rings.
Scaling option:
Negative strict Muscle up
5 x 2
Gymnastics
B: Metcon (Time)
6 rounds
10 CTB
Rest 20 seconds
10 DB OH Squats @50/35lbs x 1
Rest 20 seconds
Alternate side for the OH every round
Athlete:
Goal: CTB conditioning
In the past 2 cycles, we did a progression for the Kipping deficit HSPU, the Ring Muscle-ups and the TTB. For the next 4 weeks, our progression is focused on the CTB. We start today with a total of 60 reps divided in small sets and we will increase the volume week after week.
Points of performance:
– Make sure you perform quality reps. Moving well will help you progress in the long term.
– The forced rest periods are meant to help you pace yourself and perform every set unbroken.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
12 Air Squats
6 Burpees Pull-ups
3 Power Cleans @155/105lbs
Athlete:
Goal: Improve your stamina.
This workout is meant to be performed without any rest. The Burpees and the Power Clean will get hard, but the Air Squats should help you recover and allow you to keep moving fast for the entire workout.
Points of performance:
– The Pull-ups do not have to start with arms fully extended.
Movement Conditioning
D: Metcon (Time)
100 DB Step-ups @50/35 x 1
Athlete: Just keep moving as much as possible.
Goal: Increase your capacity to tolerate discomfort.
Considering the goal, the weight has to be light for you. If you believe you will have to do more than 2 sets, choose a lighter weight
Core
E: Metcon (No Measure)
3 sets
Star side plank (Right)
Rest 20 sec
Single DB Farmer Carry (Right) @Heavy
Rest 20 sec
Star side plank (Left)
Rest 20 sec
Single DB Farmer Carry (Left) @Heavy
Rest 20 sec
Athlete:
Goal: Improve your core stability.
Points of performance:
– Make sure your spine stays neutral for the entire duration of the movements.
– For the Carry, you must not compensate by bending your upper body to the opposite side.
Star side plank: https://www.youtube.com/watch?v=zhKplxxE-5o
