Tuesday, June 30th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
EMOM x 5 @increasing intensity + nose breathing
10/8 Cal Machine/30 Lateral speed skater hops
30 Single unders
B. Mobility
Lat stretch on floor
5 repetitions/side
https://www.youtube.com/watch?v=QVvdOWh74_4
C. Specific (Pre Metcon)
1 round
-5 cals/10 mountain climbers
-5 TTB /V-ups/Lying leg raises
-5 Power Snatch/DB Snatch / Object GTO
-1-3 Bar muscle ups / Strict CTB/ 5/side Heavy Chair supported rows
Gymnastics
A: Metcon (Weight)
Weighted Paused Strict Chest to ring
3 x 4-8
Rest 2 minutes between sets
Time Allotted: 8mins
DEKA AT HOME
Weighted Paused Strict Chest to Bar
3 x 4-8
Rest 2 minutes between sets
Time Allotted: 8mins
Modification:
Pause Chair plank pull-ups / Pause Ring/Body rows
3 x 4-8
Pause 5-10sec at the top
Metcon
B: Metcon (2 Rounds for time)
At 0:00
4 rounds
20/15 Cal Ski/Row/Bike/Run (200m)
20 TTB
At 10:00
4 rounds
10 Power Snatch @115/75
6 Bar Muscle-ups
20min cap
DEKA AT HOME
At 0:00
4 rounds
20/15 Cal Ski/Row/Bike/Run (200m)
20 TTB
At 10:00
4 rounds
10 Power Snatch @115/75
6 Bar Muscle-ups
Modifications
20/15 Cal Ski/Row/Bike/Run (400m):
40 Mountain climbers
TTB:
20 Med Ball Weighted V-ups
20 Lying Leg raises
Power Snatch
10 Double DB snatch / 20 Alternating DB snatch
10-20 Object GTO
Bar muscle ups
6-10 Strict CTB
10/10 Heavy Chair supported rows
https://www.youtube.com/watch?v=byOhsYwii2I
Core
Metcon (No Measure)
3 sets of
Bird dog 10//side
Deadbugs 10/side
Rest as needed between sides and sets
Hold every rep for 2 sec at the top
