Tuesday, May 26th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins Jumping jacks
Every 30s
3/3 RDL airplane
B. Mobility
Y arm raise on box/chair
10 repetitions/side
Hold each rep for 3 seconds
https://www.youtube.com/watch?v=67jI0e8x2T8
C. Specific
2 rounds
30s Prone Scapular Angels
30s Reverse plank glute bridge
30s Pike push-ups
Gymnastics
A: Metcon (4 Rounds for reps)
4 sets
Max rep Strict Chin-ups
10/8 Cal Ski/Row/Assault bike @hard
100′ D-ball Carry 150/100lbs (hugging)
Rest 1min
*Please ensure to follow your guidelines on social distancing with regards to the D-ball. Athletes can use the surrender lunge option if the D-ball doesn’t work for them.
DEKA AT HOME Partial
4 sets
Max rep Strict Chin-ups
10/8 Cal Machine @hard
100′ Heavy Backpack Carry (hugging)
1min rest
DEKA AT HOME Zoom
4 sets
Max hold: Pull-up chair plank (cap: 30s)
5-10/side Chair supported DB row / Object row
45s Surrender lunges Heavy Backpack Hold (hugging)
1min rest
https://www.youtube.com/watch?v=byOhsYwii2I
Metcon
B: Metcon (No Measure)
E(4)MOM x 5
25 TTB
40 Wall Balls @ 20/14
60 Double unders
DEKA AT HOME Partial
E(4)MOM x 5
25 TTB / Med Ball Weighted V-ups
40 DB Thrusters @ Light*
60 Double unders
*If athletes do not have access to two light DB’s, one kb is fine, holding onto each head of the DB.
DEKA AT HOME Zoom
E(4)MOM x 5
25 TTB/ Med Ball weighted V-ups/V-ups/Sit-ups
40 Wall Balls/ DB Thrusters / Backpack thrusters / Air squats
60 Double unders/Single unders*/Lateral hops
*Attempt a Double under every 10-20 reps
Accessory
Metcon (No Measure)
4 sets
10 RDL with reach per leg
10 Glute bridge walk outs
