Wednesday, August 5th 2020

5
Aug

Wednesday, August 5th 2020

HV Tribe CrossFit – CrossFit Compete

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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 [email protected]
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

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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.