Wednesday, July 15th 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
– Gutes
B2. PNF Bande hip mobilisation
10 in and out movement/side
https://www.youtube.com/watch?v=qvT6u7JV0zU
C. Specific
2 sets
5/leg Single leg RDL + Knee drive
5/leg Single leg Hip Thrust
Elbow rotations https://www.youtube.com/watch?v=8rqB4j2iUEA
Every 30 seconds for 4 sets
3 Tuck Jumps
Weightlifting
A: Metcon (3 Rounds for time)
Speed Clean ladder
Round 1:
1 @50%
1 @55%
1 @60%
1 @65%
Rest 3-5 minutes
Round 2:
1 @60%
1 @65%
1 @70%
1 @75%
Rest 3-5 minutes
Round 3:
1 @65%
1 @70%
1 @75%
1 @80%
Goal: Deload
In order to be in good shape to max out next week, it is really important here that you respect the goal of the work. We do not want you to move heavier than 80%. If possible, recreate the competition set-up and use multiple bars. If you only have access to one barbell, change the weight as fast as possible between reps.
Points of performance:
Be powerful
Aim to create acceleration as soon as the bar is above your knees.
Move with good form
One week before maxing out, it is really important that you teach your body to move well. Here are some points we worked on in the last phase of the cycle:
1. Reduce time in the air and maximize time with contact against the ground
2. Upper back angle
3. Stay above the bar
4. Back tension in first and second pull
5. Try to meet the bar with the shoulders as fast as possible after full extension.
Accessory
B: Metcon (Weight)
Floating Snatch Panda Pull
5 x 3 @90%
Focus on back arch and overall positioning
Focus on back arch and overall positioning
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Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 16minutes
60/50 Cal Row
100 Double-unders
60 TTB
100 Double-unders
15 Bar Muscle-ups
100 Double-unders
Goal: Pull + Core endurance in gymnastic movements
Points of performance:
Row
Sustained and consistent pace
Double-unders
Do your best. If Double-unders are a strength for you, use this time to focus on your breathing.
TTB
DO NOT REACH FAILURE. Keep in mind that you have to perform 15 Bar Muscle-ups later in the workout. If possible, always drop off the bar 2-3 reps before failure. Use a close grip width.
Bar Muscle-ups
Keep in mind that your core is tired from the TTB and your upper body is tired from the rower.
Scale by reducing reps or C2B
Accessory
D: Metcon (4 Rounds for weight)
4 sets
10 Barbell + band Hip Thrust @AHAP
6 Explosive Band only Hip Thrust
Rest 60-90 seconds
Goal: Glute Strength-endurance + speed-strength
The purpose of this exercise is to improve your ability to produce power with your glutes under fatigue. This is something that can be really helpful at the end of a workout with mod-heavy Cleans for example.
Points of performance:
Position
– Avoid shrugging with your shoulders. Shoulder blades must remain down and together for the entire duration of the movement.
– Barbell should be at the intersection between your upper and lower body in order to allow hip flexion.
– The feet must be positioned in order to be directly under the knees when you’re at the top of the movement.
Execution
– Spine stays neutral: No hyperextension!
– Think about pushing with the back of your foot.
– Aim to reach a full range of motion. Your upper body should be parallel to the ground at the top.
Core
E: Metcon (No Measure)
4 rounds
10 Hip Thrust Hold + DB Pullovers
Rest 20 sec
6 Slam ball @20lbs
Rest 60 sec
Goal: Improve the backward swing of your Bar Muscle-ups + core
Points of performance:
Pullovers
Shoulder, hip and knee must stay perfectly aligned for the entire movement.
Slam ball
Think about Covid-19 on the floor right in front of you and slam it as hard as you can with the ball.
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