Wednesday, July 29th 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

– Calves

B2. PNF calves stretch (with plates or barbell)

– 5 seconds contraction, pushing against the plate with the ball of your feet

– 5 seconds stretch, moving your heels toward the floor

https://www.youtube.com/watch?v=p4QXrH9rqBU

C. Specific

2 sets

5/5 single leg RDL + Knee drive @double light KBs

5/5 Deficit KB Front rack lunges (backward)

30 Single unders

Weightlifting

A: Metcon (No Measure)

Speed Banded Front Squat

EMOM 12minutes

2 reps @40% + Hard band
Goal: Improve your ability to produce power in the ascent of your Squat.

Points of performance:

– Every rep must be performed with the intention of moving up as fast as possible.

– Do not let your body drop too fast in the descent, you want to control the movement in order to have tension in your lower body muscles at the very bottom.

Metcon

B: Metcon (Time)

For time

2K Run

30 Sandbag over yoke @150/100lbs

1K Sandbag Carry @150/100lbs

200′ Sled drag @Heavy
Goal: Improve your performances in long and Heavy workouts

Points of performance:

Run

Consistency in speed and mechanic of the movement

Sandbag over yoke

– The sandbag has to feel heavy.

– The bar of the yoke should be at shoulder height.

Sandbag carry

Challenge yourself and keep the sandbag on you for the entire distance. You may run, walk, jog, whatever you want.

Sled drag

The weight on the sled MUST be heavy. You should not be able to run with the sled.

If possible, use straps like at the 2013 Games. (loops around shoulders)

Weightlifting

C: Metcon (No Measure)

Not for time, rest as needed throughout

3 rounds

10 Deadlift @60-65%

70 Double unders

15 Strict TTB
Goal: Lower body pulling strength-endurance and core endurance.

Points of performance:

Deadlift

Should be done unbroken

Strict TTB

Try to control the descent as much as possible on every single rep. Break them as needed.

Accessory

D: Metcon (Weight)

E2MOM for 6 minutes

8 Barbell Supinated rows @AHAP

20 Banded Biceps Curls
Goal: Pulling strength-endurance and endurance

Points of performance:

– Must use supinated grip.

– Aim to reach proper range of motion. Barbell touches the belly on every rep and arms are fully extended at the bottom.

Accessory

E: Metcon (No Measure)

Shoulder Pre-hab

EMOM 12minutes

Min 1: 10 Weighted prone W-Y

Min 2: 20-40 sec Weighted Side plank (Right)

Min 3: 20-40 sec Weighted Side plank (Left)
Athlete:

Perform 4 rounds as follows: Min 1, 10 weighted prone WYs then, on minute 2, 20-40 seconds of weighted side plank and on minute 3 perform the side plank on the other side. repeat this for 3 more rounds.