Wednesday, July 8th 2020

7
Jul

Wednesday, July 8th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

Alt Tabata

-Jumping jacks

-Frog Glute bridges

B. Specific at gym

5-7 Standing high pulls

5-7 High pull into power clean

5-7 muscle squat clean (look for full vertical drive before moving into squat)

5-7 split jerk (pause @ reception)

5-7 squat cleans + Split jerk

B. Specific at home

AMRAP 3mins

7 Pause jumping air squats

9/side Single arm bulgarian split squat DB press

12/side bulgarian split squat

Weightlifting

A: Clean and Jerk (6-5-4-3-2-1 from 60-95%)

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EMOM x 6

20 Double unders*

Set 1: 6 @60

Set 2: 5 @70

Set 3: 4 @80

Set 4: 3 @85

Set 5: 2 @90

Set 6: 1 @95

*Complete 20 Double unders at the top of each min before proceeding to the clean and jerk.

E90secOM

20 Double unders

6/side Bulgarian Split thruster

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

Equipment options:

DB, KB, Object

Double unders:

Lateral Jumps

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

10/8 Cal Bike

9 DB Facing Burpees

8 DB Front Squat @2 x 50/35lbs
Modifications

Bike:

10/8 cal machine

40 Mountain Climbers

run 200m

DB Facing Burpees:

9 Object Facing burpees

DB Front Squat:

16 Single DB/KB front squat

24 Air squats

Accessory

Metcon (Distance)

Tempo Conditioning

Run

5 rounds

2mins @RPE 9/10

3mins @RPE 5

4mins rest

5 rounds:

200m @RPE 5

200m @RPE 10