Wednesday, August 19th 2020
HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Glutes
B2. PNF Pigeon stretch
5 repetitions/side
– 5 sec Contraction, pushing against the ground with your leg
– 5 sec stretch, moving your upper body toward your knee
Here is a great video of Aaron Horschig showing some exercises for your lower body mobility, including the Pigeon stretch
https://www.youtube.com/watch?v=888Fod2Fcmo&t=551s
C. Specific
2 sets
5/leg Face up Chinese plank + knee drive https://www.youtube.com/watch?v=SpSk8-Xkghg
50’/side Bottom up KB press
5 Tempo Goblet Squat 3-1-X-0
5 Jumping Squat
Weightlifting
A: Metcon (Weight)
Speed Banded Deadlift
EMOM 12minutes
2 reps @40% + Hard band
Goal: Improve your ability to move with speed in barbell pulling movements
Metcon
B: Metcon (Time)
Buy in: 50/40 Cal assault bike
8 rounds
30 Double unders
5 Front Squat @225/155lbs
7 Strict HSPU
Buy out: 50/40 Cal assault bike
Goal: Improve your ability to perform in long and heavy workouts
Scale load for RPE 8/10
Points of performance:
– DO. NOT. START. FAST. Your goal here is to complete each round in the same time.
– For the bike, have in mind that it’s only there to increase your heart rate before the 8 rounds.
– Fight as much as you can on the last 50/40cals.
Weightlifting
C: Metcon (Weight)
3 sets
10 Snatch high pulls from high hang @AHAP
5 Seated High Box Jumps
Rest 60 seconds
Goal: Improve the last portion of the pull in your Snatch.
Points of performance:
Snatch high pull
– Pull the bar as high as you can (just under the chin if possible)ir.
Seated high box jump:
Focus on making the hip travel as high as possible in the ascent.
Accessory
D: Metcon (No Measure)
3 sets
15 Good morning
200′ Sled push @walking
30 Banded triceps extension
Goal: Post-chain endurance
Good morning
– Empty barbell or light weight
– Knee should be almost straight
– Push you hips back to create a pendule motion
Sled push
– The weight on the sled has to be light enough so you can perform then entire 200’ unbroken.
Banded triceps extension
– Move with speed
– Unbroken sets
Core
E: Metcon (Weight)
Single DB/KB + band suitcase walk
EMOM 8
Odd: 20-30 sec Right side
Even: 20-30 sec Left side
Goal: Core stability
Points of performance:
– Make sure your upper body remains in a straight and upright position. Do not bend to the side to compensate for the weight.
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Session 2
Conditioning
A: Metcon (Distance)
Trail run with backpack for 35 minutes
Goal: Improve your performance in a long workout with continuous effort.
Points of performance:
– Start with a pace you are sure you can maintain for the whole 35 minutes. I’d prefer you accelerate at the end. Starting too fast may force you to change your mechanics due to fatigue and reinforce a bad technique.
