Wednesday, August 26th 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
C. Specific
Jerk Balance
3 x 5 reps
https://youtu.be/2uSBT7csXgU
Accessory
A: Metcon (No Measure)
5 sets
3 Concentric Split Jerk @60%
5 Seated Box Jump @High
Goal: Strengthen your upper body position and your leg drive in the Jerk
Point of performance:
Actively push against the bar with your arms after extension
Applying an upward force to the barbell with your arms will increase a lot your stability in the receiving position. Indeed, all of you stabilizing muscles will already be engaged, which will secure the bar over your head sooner.
Gymnastics
B: Metcon (3 Rounds for reps)
3 x AMRAP 3 mins
30 Heavy rope Double-unders
50′ HS Walk
1min rest
If you do not have a heavy rope , perform 60 regular DU
Goal: Shoulder endurance
Have in mind that your shoulders and your upper back will be tired from the double-unders. You may need to focus a little more on pushing against the floor.
Open athlete:
Reduce HS walk to 25’ if necessary, aim for 5’ increments
Metcon
C: Metcon (3 Rounds for time)
Every 10 minutes for 30 minutes
2K Bike erg
50 Short bar Thrusters @85/65lbs
30 TTB
Athlete: Short bar is optional, if you do not have one just do it with a regular barbell.
Goal: Improve your performance in short and light workouts
Points of performance:
– Sustained pace on the Bike
– Maximum 10 seconds of rest between sets of Thrusters
– Go for a max reps of TTB on every set
Accessory
D: Metcon (Weight)
4 rounds
10 Unstable Bench Press** @2 x 35lbs each side + AHAP
15 Cal Ski @7/10
50′ Farmer Carry
**Control every portion of the descent, hold one second at the bottom and press up as fast as possible
Goal: Upper body stability and endurance
Points of performance:
Bench Press
– All sets have to be done unbroken.
– With a KB hanging on each extremity of the barbell.
Ski
7/10 means your in your comfort zone
Farmer Carry
– All 50’ have to be done unbroken
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Core
E: Metcon (No Measure)
5 rounds
20 sec Weighted Hollow body hold*
20 Banded lat Pulldown
10 Floor facing W + Superman hold
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Session 2
Conditioning
A: Metcon (No Measure)
3 sets
15 sec all out Ski
Rest 30 sec
15 sec all out Bike
Rest 30 sec
15 sec all out Sled push
Rest 3-5 minutes or until you’re fully recovered
Have fun 🙂
