Wednesday, August 5th 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 produce power in the ascent of your Deadlift
Points of performance:
– Every rep must be performed with the intention of maximum speed..
– Your back has to remain in a neutral position.
– Lats are engaged before pulling the bar off the ground.
– Do not yank the bar off the ground, drive against the ground with your legs.
Metcon
B: Metcon (Time)
For time
1000-800-600-400-200m Row
25-20-15-10-5 Front Squat From Ground
25-20-15-10-5 GHD Sit-ups
Goal: Improve your performance in long and Heavy workouts
Weights for the men: 135-185-225-275-315lbs
Weights for the women: 95-125-155-175-205lbs
Open Weights:
Weights for the men: 115-135-185-205-225lbs
Weights for the women: 75-95-115-135-155lbs
Weightlifting
C: Metcon (5 Rounds for reps)
5 x 90seconds
20 Box Jumps 24″/20″
Max reps D-ball over shoulders @150/100lbs in remaining time
Goal: Post chain endurance
Points of performance:
Box jumps
– Focus on bouncing on the ball of your foot rather than on your toes
D-ball
– Your main goal here is to move with consistency. The last rep should look exactly like the fist one.
– Hip extension should be explosive enough so the ball travels in one fluid motion over your shoulder without you fighting to push it back. Think about moving vertically, not backward.
Accessory
D: Metcon (No Measure)
Not for time
5 rounds
60seconds Banded march
15 Belt Squat@mod
Goal: Lower back decompression and glute endurance
The reason why we use the belt here is to create a traction on your spine and increase blood flow in this region.
Core
E: Metcon (No Measure)
EMOM 9minutes
1. 6-10 Ring body saw
2. 20-30 sec Weighted side plank (right) @heavy
3. 20-30 sec Weighted side plank (left) @heavy
()
()
Session 2
Conditioning
A: Metcon (No Measure)
Trail run or swim
60 minutes @easy-mod
This is a super important session if your goal is to improve cardiovascular and endurance capacity.
Points of performance:
– Motor patterns MUST stay exactly the same from the beginning the the end.
– Keep the intensity low.
