Wednesday, June 24th 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
– Hamstrings
B2. Goblet Squat + ankle shift
10/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific
2 sets
10 Samson stretch
10 Jerk drop
https://www.youtube.com/watch?v=8jnDXbCHXDc
5/5 Single leg Glute Bridge
Then,
EMOM 3
10/8 Cal Bike Sprint
Weightlifting
A: Metcon (No Measure)
Squat to Jerk
5 x 3 @Light
Rest as needed between sets
Goal: Work on technique and learn to use a more aggressive leg drive
Points of performance:
– Keep the weight light and make sure every rep is performed with precision.
Weightlifting
B: Clean and Jerk (7 x 1or2 + 1)
Perform 1 set every 2 minutes:
Set: Rep @%
1: 2+1 @60%
2: 2+1 @70%
3: 2+1 @80%
4: 2+1 @85%
5: 1+1 @90%
6: 2+1 @85%
7: 1+1 @90%
Athlete: This is the continuation of our weightlifting progression.
Points of performance:
– You must go a little heavier than you did last week.
Focus of the day:
1. Back tension in first and second pull
In order to pull the bar efficiently off the ground and bring it to an optimal position to create power, your entire back must be engaged. To do so, you have to make sure you create tension with your arms against the bar BEFORE you start applying force against the floor with your legs.
2. Upper back tension in the reception of the Jerk
Keep applying force against the bar after you PRESSED yourself underneath the bar on the Jerk. Think about pushing up as hard as you can to lock your elbows. Shoulder blades must be down and together.
Metcon
C: Metcon (3 Rounds for time)
3 rounds
10 D-ball over shoulder 100/70lbs
4-8 Deficit Strict HSPU @4/2”
20 Burpees over wall @48”
4-8 Deficit Strict HSPU @4/2”
10 D-ball over shoulder 100/70lbs
Rest 3 minutes between rounds
Goal: Push/Pull endurance
Each of the movements here ask you to pull or to push. Every movement is more complex. This workout will probably be more challenging on your muscular endurance than your respiratory system.
Points of performance:
D-ball: Explosive hip extension. Your goal is to create enough speed on the ball so you do not fight at shoulder level.
Deficit Strict HSPU: Goal is to challenge yourself by changing a variable in the movement. If you cannot perform reps with 4/2’’, simply reduce the deficit until you can.
Burpees over wall: These will fatigue your pressing capacity in two different angles. They also complement well the D-ball with a hip flexion.
Weightlifting
D: Metcon (Weight)
Weighted Hip Thrust
3 x 10
Rest 90-120 seconds between sets
Pause for 2 seconds at the top
Goal: Glutes
This exercise is one of my favorites to work on glutes. If correctly performed, they have a lot of benefits, including:
– Increase posterior chain strength.
– Improving efficiency in every hip extension movement.
– Improve your power and comfort at the bottom position of a Squat.
– Improve lower body stability AND core stability.
Points of performance:
Position
– Avoid shrugging with your shoulders. Shoulder blades must remain down and together for the entire duration of the movement.
– Barbell should be at the intersection between your upper and lower body in order to allow hip flexion.
– The feet must be positioned in order to be directly under the knees when you’re at the top of the movement.
Execution
– Spine stays neutral: No hyperextension!
– Think about pushing through your heels.
– Aim to reach full range of motion. Your upper body should be parallel to the ground at the top.
Session 2
Conditioning
A: Metcon (Time)
For time
1600m Run
3 rounds
15 Box Jumps 24″/20″
5 Snatch @185/125lbs
1000m Ski
3 rounds
15 Box Jumps 24″/20″
5 Snatch @185/125lbs
1600m Run
Goal: Improve your cardiovascular AND power endurance
In this workout, we mixed long distance monostructural exercises and explosive movements. We want to improve your ability to move for a long period of time without resting.
Points of performance:
Run: Never reach the dark zone. Stay at RPE 7/10. You should be comfortable and in control for the entire distance.
Box Jumps: Aim to land on the box as high as possible on each repetition.
Snatch: Singles
Ski: Same as the run.
Core
B: Metcon (No Measure)
Hip extension hold + band Row
100 reps with a light band
https://www.youtube.com/watch?v=c528KZp2-HM
