Wednesday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
12 Box Jump Over (24/20)
12 C2B Pull-Ups
12 HSPU
12 Deadlifts (275/195)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Strength
Push Press (3-3-3*)
3-3-3*
Push Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
Workout
Metcon (Time)
FOR TIME
50/40 Cal Bike
50 Up-Downs
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
C. STRENGTH / GYMNASTICS
Metcon (4 Rounds for reps)
1. AMRAP x 3 MINUTES
Push Jerks (155/105)
-Rest 3:00-
2. AMRAP x 3 MINUTES
Push Jerks (175/125)
-Rest 3:00-
3. AMRAP x 3 MINUTES
Push Jerks (195/140)
-Rest 3:00
4. AMRAP x 3 MINUTES
Push Jerks (215/155)
