Wednesday, July 1st 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins
Easy machine nose breathing
or
20 mountain climbers + 10 alternating reverse lunges
B. Specific
E(90s)MOM x 3
-10 Alternating Samson lunges
-10 Cat/Cows
-5 Weighted jumping squats
*Weighted options @light:
BB, 2xDB’s, Backpack, Object hug
Weightlifting
A: Back Squat (E2MOM x 6 @75-92%)
E(2)MOM x 6
Set: Rep @%
2 x 4 @75
2 x 3 @85
2 x 2 @92
DEKA AT HOME
Back Squat
E(2)MOM x 6
Set: Rep @%
2 x 4 @75
2 x 3 @85
2 x 2 @92
Modification:
iso-dynamic
E(2)MOM x 6
1 Loaded pause squat
5 Loaded Speed squats
1 Loaded Pause Squat
10 Unloaded jumping squats
*Pause 10sec in bottom
Metcon
B: Metcon (Time)
4 rounds
16 Wall Balls 20/14
16 Box Jumps 24/20″
Right into
4 rounds
12-10-8-6
DB Step-ups @2×50/35
Strict HSPU
15min Cap
DEKA AT HOME
Metcon
4 rounds
16 Wall Balls 20/14
16 Box Jumps 24/20″
Right into
4 rounds
12-10-8-6
DB Step-ups @2×50/35
Strict HSPU
DEKA AT HOME
4 rounds
16 Wall Balls 20/14
16 Box Jumps 24/20″
Right into
4 rounds
12-10-8-6
DB Step-ups @2×50/35
Strict HSPU
Modifications
Wall Balls:
16 Single DB Thruster
16 Light Object Thrusters
Box jumps:
16 In place 6/4′ Broad jumps
DB-Step ups
Loaded Step-ups/Lunges
Loaded: DB’s/KB’s/Heavy object
Strict hspu
Feet elevated piked hspu x 2
Strict seated press: DB/KB/BB/Object
Accessory
Metcon (No Measure)
10 x 400m alternating between
A: 400m @RPE 5
B: 400m @RPE 7/8
4mins rest
5 x 400m alternating between
400m @RPE 6
400m @RPE 8/9
Goal: Establish aerobic base
