Tuesday, June 2nd 2020

31
May

Tuesday, June 2nd 2020

HV Tribe CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

3 rounds

20s Jumping jacks

20s Pike ups

20s Samson Lunge

B. Mobility

2 rounds

-Push-up to Pike 30s

-60s of alt. Scorpions

C. Specific

2 rounds

-12 alternating Renegade rows

-20s Seated pike up hold

Gymnastics

A: Metcon (Time)

For time

60 Strict chin-ups

Every minute, perform 6/6 pistols

Cap: 15mins
DEKA AT HOME Zoom

For time

60 Alternating renegade [email protected] heavy/ Table or towel rows

Every minute, perform 12 pistols/ 6/side box supported pistols/ 12 close stance air squats

https://youtu.be/q11UwY5gd0A

Cap: 15mins

DEKA AT HOME Partial/Zoom

For time

60 Strict chin-ups/Alternating renegade [email protected] heavy/ Table or towel rows

Every minute, perform 12 pistols or 6/side box supported pistols or 12 close stance air squats

https://youtu.be/q11UwY5gd0A

Cap: 15mins

Metcon

B: Metcon (5 Rounds for time)

E(3)MOM x 5 rounds

15 Ring dips

15 Box jumps 30″/24″

15 Wall Balls @20/14lbs
DEKA AT HOME Zoom

E(3)MOM x 5 rounds

15 Ring dips/Bench dips

15 Box jumps/Ledge jumps/step ups

15 Wall Balls/Object Front racked squats

DEKA AT HOME Partial

E(3)MOM x 5 rounds

15 Dips

15 box jumps 30/24″

15 WB/DB front squats 2 x 50/35lbs

Accessory

Metcon (No Measure)

Single leg banded Hip thrusts

3 x 10/10

Hold each rep for 2 seconds at the top
Goal: Glutes strengthening

Points of performance:

– The resistance of the band has to be hard enough to make the last rep hard to perform.

– Control the way down and accelerate up as fast as possible for each repetition.