Wednesday, August 5th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

30s Row or Bike (At home, forward lunges)

30s Alternating Cossack squats

30s V-ups

B. Mobility

90/90 Hip stretch

60s/side

https://youtu.be/k5KAC5T2Roo

C. Specific

Gym

3 sets

-200m Row @ increasing intensity

-5 Front squats @ increasing load

-5 TTB

Home

-200m Row/ski, 500m Bike, 200m Run

-5 Pause air squats

-5 V-ups

Metcon

A: Metcon (Time)

For Time

1000-800-600-400-200m Row

25-20-15-10-5 Front Squat 155/105lbs

25-20-15-10-5 TTB

Time Cap: 35 minutes
Modifications

25-20-15-10-5 TTB

25-20-15-10-5 V-ups

25-20-15-10-5 Sit-ups

Stretching

B: Metcon (No Measure)

Mobility, Hip/ Lower body low:

go through this series of lower body stretch, take as much or as little time as you need

– long lunge stretch, right

– Reach through with left and rotate up

– downward dog

– long lunge stretch, left

– Reach through with right and rotate up

– downward dog

– Peddle the calves

– back to plank

– walk hands into low squat

– Rotate right arm up

– Rotate left arm up.

Accessory

Metcon (No Measure)

Speed Training

Run

10 x 50m take offs + 350m Easy Jog

*Take offs are sprint starts where your first 10 strides are as hard as possible, then over the course of the rest of the 50m you will gradually start to slow down from a full sprint to a stop and walk back at the 50m mark.
Athlete:

We will test our 10K on Sunday. This is a specific taper to prepare for then. Not looking for maximal intensity on the take offs, simply a strong effort with long strides. On the easy jog, this should be very easy, not much faster than walking.