Tuesday, June 23rd 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
Prayer Stretch
30-45 seconds on right, on left and forward
https://youtu.be/f_o6EYUZ0xE
C. Specific
2 rounds
– 20s pausing body rows (rings/table/chair/towel)*
– 20s hollow hold
– 20s Prone angels
*pause 2sec when chest reaches knuckles
Gymnastics
A: Metcon (No Measure)
E90secOM x 6
1-2 Strict Ring Pull-ups
1-2 Ring Muscle-ups
1-2 Ring DIps
6 Box Jumps @36/30”
DEKA AT HOME
E90secOM x 6
1-2 Strict Ring Pull-ups
1-2 Ring Msucle-ups
1-2 Ring DIps
6 Box Jumps @36/30”
Modification:
E90secMOM x 6
10-20sec Pull-up plank hold
1-2 Russian Dips/Push-ups
1-2 Box dips/bench dips
6 Box jumps/Object Jump overs
Russian Dip:
https://www.youtube.com/watch?v=YJnTF0RjVo4
Russian push-up:
https://www.youtube.com/watch?v=KgjS_TSCLsk
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
12 Cal Row
12 Thrusters @75/55
12 CTB
12 OH Squats @75/55
DEKA AT HOME
AMRAP 14
12 Cal Row
12 Thrusters @75/55
12 CTB
12 OH Squats @75/55
Row:
12 cal Machine / 200m Run
12 Burpee side shuffles, no push-up
Thrusters:
12 DB Thrusters
12 Object Thrusters
CTB:
12 Body rows rings/chairs/table
12 Elbow plank pull-ups
OH Squats:
6/6 Single arm DB OHS
6/6 Single arm backpack OHS
Core
Metcon (No Measure)
3 sets
5 Deep Squat Paloff Press*
10/10 Alternated supported Bent over lateral raise
*Hold every rep for 5 seconds
Deep Squat Pallof Press: https://www.youtube.com/watch?v=A7LWmcrCOiM
Alternated bent over lateral raise: We want you do perform them supported on a bench today to reduce load on your posterior chain.
