Tuesday, June 9th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
Bike or Row
3 minutes @easy, nose breathing
B. Mobility
Dynamic leg swings
Side to side x 15/15
Front to back x 15/15
C. Specific
3 rounds
5 Tempo Body Rows
5 Push ups to downward dog
5 pike HSPU
5 DB/KB/Odd Object deadlifts
2nrd rounds = DB/KB Russian KB swing
3rd round = DB/KB Power clean
NOTE:
In Gym, Sub ring rows with Band Pull downs + Pull aparts
Metcon
A: Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
8 CTB
8/8 Pistols
8 HSPU
8/8 KB Hang Clean @1x 53/35lbs
DEKA AT HOME
20 minute amrap @85%
8 CTB
8/8 Pistols
8 HSPU
8/8 KB/DB Hang Clean @53/35
Equipment Modifications:
CTB:
12 Bent over double DB rows @heavy
15sec Pull-up chair plank
Pistols:
6/side box supported pistols
12 close stance air squats
HSPU:
12 Feet elevated pike hspu
12 Pike push-ups
KB/DB Hang clean
8 KB swings
8 Odd object russian hip swing
Accessory
Metcon (No Measure)
Anaerobic Threshold Conditioning
Hill Run
10 sets
80sec Uphill @hard
Walk back down rest
Athlete:
Find a hill with a fairly steep slope, but something you can run hard for the full 80s.
Remember, stride cadence comes from the arms. When we are hill running lean into the hill and realize that your cadence should be higher the steeper the slope.
*If you have no hill athletes can complete:
10 x 300m
100m recovery walk
