Wednesday, June 10th 2020
HV Tribe CrossFit – CrossFit
Warm-up (No Measure)
A. General
3mins Machine @increasing intensity on each min
B. Mobility
PNF Banded Quad Pull stretch
5 repetition/leg
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot up with the band
C. Specific
Single DB/Odd object warm-up
1.
4/4 Single leg RDL
4/4 bent over row
4 Front Squat (2 seconds pause at the bottom)
2.Drills
Hang muscle clean
Hang power clean
Hang Squat Clean
Tempo Squat Clean until the pocket (bar Path + Arms long)
Weightlifting
A: Metcon (Time)
For time
30 Squat Clean @65%
*Every break 6 strict chin ups
8min cap
DEKA AT HOME
Clean
For time
30 Squat Clean @65%
*Every break 6 strict chin ups
Equipment Modifications:
Squat clean:
*Ramp up reps if weight is lighter
DBs
KBs
Sandbags
Backpacks
Chin ups:
Body Rows
Table Rows
Bent over Row, supinated
Plank Pull ups *Adjust reps
Metcon
B: Metcon (AMRAP – Rounds and Reps)
3 sets of:
5 minutes AMRAP
3,6,9,12…
Burpees Box jumps 24/20″
Wall balls 20/24″
20 Double unders
Rest 90sec between sets
DEKA AT HOME
3 sets of:
5 minutes amrap
3,6,9,12…
Burpees Box jumps 24/20″
Wallballs 20/14lbs
20 Double unders
Rest 2 minutes between sets
Equipment Modifications
Burpees:
Burpee over object
Wall balls:
DB/Object Thrusters
Double unders:
lateral hops
Accessory
Metcon (No Measure)
Reverse Plank March
5 rounds
40 seconds on
20 seconds off
