Tuesday, June 9th 2020

9
Jun

Tuesday, June 9th 2020

HV Tribe CrossFit – CrossFit

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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

https://youtu.be/q11UwY5gd0A

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