Wednesday, June 17th 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
– Glutes
B2. PNF Elevated Pigeon stretch
5x/leg
– Contract for 5 seconds by pushing against the box with your knee
– Stretch for 5 seconds by moving your upper body toward the box
C. Specific
5 Foam roller wall slide
5/5 Deficit Paused Lunges (2 sec pause at the bottom)
5/5 Single Leg Deficit Hip Thrust @bodyweight
Then, EMOM 3
50’ Broad Jumps or 1 ascent Stairs Jumps
Weightlifting
A: Clean and Jerk (6 x 3+1)
Perform 1 set every 2 minutes:
Set: Rep @%
1: 3+1 @62%
2: 3+1 @72%
3: 3+1 @82%
4, 5 & 6: 3+1 @87%
Athlete: This is the first weightlifting piece of our new cycle. For the next 4 weeks, we will play with 87-95% of your 1RM.
Goal: Stimulate your Central Nervous System (CNS) with heavy weights by progressively increasing the load week after week. If you want to get stronger, you need to regularly expose your body to something unfamiliar and challenging, but you also need to do it progressively if you want the best results. That being said, this is why we ask you to respect the % week after week and not to try a max rep every time. In addition to that, since we are working on technical movements, we would like you not to TNG reps. Drop the bar on the ground after each rep and reposition yourself in a good technical starting position before lifting the barbell again.
Points of performance of the day:
– Try to meet the bar with the shoulders as fast as possible after full extension.
The sooner you have the barbell in contact with your body, the more you can slow the barbell down, the more you can create muscular tension and therefore you will be more efficient to stand up.
– Keep applying an upward force with your arms after leg drive.
Like for the snatch on Monday, you need to actively press your body under the bar after extension in order to be strong and stable in the receiving position.
Weightlifting
B: Clean Pull (4×3)
2 x 3 @100%
2 x 3 @105%
Athlete:
Since we are in the specification phase of our weightlifting progression, the Pulls need to be heavier than your max. BUT, make sure to respect the points of performance.
Points of performance:
– You must have the intention of acceleration above the knees. Do not perform a Deadlift with a small shrug at the end, this will not be transferable to your Clean.
– Focus on moving with good form. You must recreate the same movement you do when you perform a Clean: hips start lower than for a Deadlift, shoulders stay above the bar until the upper-thigh, bar stays close to the body…
Metcon
C: Metcon (3 Rounds for reps)
3 x AMRAP 4minutes
6 Thrusters
30 Double-unders
Rest 2 minutes between each AMRAP
Weights for the Thrusters:
AMRAP 1: 115/75lbs
AMRAP 2: 135/95lbs
AMRAP 3: 95/65lbs
Goal: Improve leg endurance.
In this workout we use a drop set in order to create perception of lightness on the last AMRAP. Considering we want to work on endurance, we would like you to perform unbroken sets as much as possible. That being said, I’d rather have you reduce the weight than break the reps on every set here. Make this burn!
Accessory
D: Metcon (No Measure)
Bent over Prone W
3 x 15
Rest 60-90 seconds between sets
Hold every rep for 2 seconds at the top
Goal: Shoulder health.
Points of performance:
– Keep shoulder blades down and together when you move your hands/elbows up. No shrugs.
– Please perform the pause at the top, we work on stability here.
Session 2
Conditioning
A: Metcon (AMRAP – Rounds and Reps)
40 minutes AMRAP @RPE 7/10
200m Run
200m Ski
400m Run
400m Ski
600m Run
600m Ski
…
Goal: Improve endurance
In this cycle, we continue with our long workouts once a week. Today we use an AMRAP format because we want to reduce intensity a little.
Points of performance:
– Respect the RPE. 7 means that you are still in your comfort zone, but if you accelerate just a bit you get out of it.
Core
B: Metcon (No Measure)
Reverse hypers
3 x 12 @light
Rest 60 seconds between sets
Athlete:
For today, this exercise is meant to create lower back decompression. This is why it is important to use a light weight and to reach the proper range of motion. Here is a video from Louis Simmons explaining the movement in a very good way:
