Wednesday, July 22nd 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
In the gym
400m run
– Plyo progression (stack of plate up to 4, 1-2 for beginner)
30 hops
At home
1min high knees
1min butt kicks
1min of 1 burpee every 5sec
B. Mobility
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q
C. Specific at gym
3 sets
-3/side Unilateral RDL with BB (empty), set 2 = Stiff leg DL, set 3 = 1 weight ramp up
-50 Double unders/Single unders/Lateral hops
C. Specific at home
2 sets
-3/side Pause airplanes*
-50 Double unders/Single unders/Lateral hops
*pause 2sec in the bottom
Weightlifting
A: Deadlift (8 x 2@50%)
Speed Deadlift
EMOM 8mins
2 reps @50%
DEKA AT HOME
Modifications
EMOM 8mins
4-8 Object Deadlifts
-In remaining time athletes perform Max glute bridge walk outs.
Objects:
Conventional: 2 x DBs/KBs/Objects
Sumo: 1 x DB/KB/Sandbag/Backpack
Metcon
B: Metcon (Time)
5 rounds for time
8 Power Clean @ 70-75%
20 Box Jumps @ 24″/20”
Time cap: 20 minutes
DEKA AT HOME
Modifications
Power Clean:
8-12 DB Cleans
8-12/arm single arm DB clean
8-12 Object to shoulder
12-18 KB swings
Box jumps:
20 Object jump overs
20 In place broad jumps
Accessory
Metcon (Time)
Tempo Conditioning
Run
5 rounds
1,200m @RPE 5
400m @RPE 8
