Wednesday, June 24th 2020

21
Jun

Wednesday, June 24th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

1 minute Row or Bike or Skip or Run

5/side Dead bug (Hold every rep for 3 seconds)

30s/side standing quad pull contraction

B. Specific

1 set

-5/5 Glute bridge hold + knee ext

-5/5 Curtsy Lunges with 3 hold at the bottom*

-5/5 Cossack squats

*knee hovers 1″ above the floor

Weightlifting

A: Back Squat (6×2 @60-90%)

E(90sec)MOM x 6

Set: Rep @%

1: 2 @70

2: 2 @80

3: 2 @85

4: 2 @90

5: 2 @85

6: 2 @90

DEKA AT HOME

Back Squat

E(90sec)MOM x 6

Set: Rep @%

1: 2 @70

2: 2 @80

3: 2 @85

4: 2 @90

5: 2 @85

6: 2 @90

Modification:

E(90sec)MOM x 6 sets

3 Loaded Squats @ Tempo 3.2.X.1

right into

Plyometric speed:

20s AMRAP Successive Tuck jumps

Options for squats:

BB, DB’s, KB’s, Odd object, back rack, front rack, zercher.

https://www.youtube.com/watch?v=e3DXADKtMPU

Metcon

B: Metcon (3 Rounds for time)

3 sets of 2 rounds

10 Sumo Deadlift High Pulls 135/95lbs

5 Strict HSPU

10 Burpees over bar

Rest 3 minutes between sets

20min Cap
Athlete: The SDHP’s should be completed as singles, not touch n go.

DEKA AT HOME

3 sets of 2 rounds

10 Sumo Deadlift High Pulls 135/95lbs

5 Strict HSPU

10 Burpees over bar

Rest 3 minutes between sets

Modification

SDHP:

10 Sandbag/D-ball to shoulder

20 KB swings @ heavy

10-20 Object SDHP

Strict hspu:

Feet elevated piked hspu

Burpees over Bar:

Burpees over object

Accessory

Metcon (No Measure)

Run

4 rounds

4mins @RPE 8/9

4mins@Recovery

4mins rest

4 rounds

2mins @RPE 8/9

2mins @Recovery
Athlete:

This is about maintaining a distinction in your pacing, if you must walk on the recovery to do this then walk, but if you can run the entire time, it is of much more benefit. We are working on our Aerobic ceiling and base. Further, we should see faster speeds on the 2min efforts than on the 4min. A session like this is designed to elevate your aerobic capacity and your ability to recover.