Wednesday, June 3rd 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)
10/10 Side plank + lateral raise
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Glutes
– Mid traps
B2. Prayer stretch
3 x 5 deep breaths
https://www.youtube.com/watch?v=f_o6EYUZ0xE
C. Specific
2 sets
7/7 Single leg RDL + knee drive
https://www.youtube.com/watch?v=2yyHn2K1JAc
5 Muscle Snatch in deep Squat
5 Seated high vertical jumps
Weightlifting
A: Snatch (7 x 4 @62-85%)
E2MOM x 7
Set 1: 4 @62%
Set 2: 4 @72%
Set 3: 4 @80%
Set 4 and 5: 3 @85%
Set 6 and 7: 4 @75%, TNG
Score is set 4 & 5
Athlete: This is the third session of the progression. We continue to increase the weight with 2 sets at 85% today. For the last 2 sets, like on Monday, we decrease the weight to 75% to create a perception of lightness. We do this to create contrast and it would help you feel the 75% bar lighter for the next sessions
Goal: Increase your confidence and your consistency.
Please try to be as technical as possible. Considering that the volume is high/set and the % low, this is the perfect moment in the cycle to work on your technique.
Points of performance of the day:
– Create speed from the knee to the hip:
Consistency is key in olympic lifting. The focus is again on the technical point we’ve worked on the blocks in the past weeks: acceleration past your knees by driving down into the ground
– Keep your knees out on the lift off
Thinking about keeping the knees out in the lift off will help you keep an upward position and limit pendulum movement of your upper body. It will also help you use the full potential of your lower body muscles to accelerate the bar up on the second pull.
Weightlifting
B: Front Squat (6 x 4 @60-85%)
1 x 4 @60%
1 x 4 @70%
1 x 4 @80%
1 x 4 @85%
1 x 4 @80%
1 x 4 @85%
Points of performance:
– Whole body moves seamlessly: prevent knees from caving in, do not let hips rise faster than shoulders … We use the front squat in the middle of the week to reduce the load on your body and help you maintain a consistent motor pattern. You therefore have to perform every single repetition with a good form. Your RPE should be around 8/10.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
12/10 Cal Bike
12 Hang Power Clean @135/95lbs
12 Bar facing Burpees
Goal: Improve your pacing and your respiratory capacity.
Your goal in these long amraps is to work around 85-90%, not more. Moving with this intensity will allow you to keep a steady pace for the entire workout.
Points of performance:
– If you hit the “dark zone”, you’ve gone too far. Flirt with your comfort zone.
– For the 2 metabolic movements (Burpees and Bike), aim to keep the same pattern for the entire workout.
Bike: Same leg cadency and same position.
Burpees: Same leg pattern when you get up and jump over the bar.
Cleans: Focus on spending the right amount of energy per rep. In this situation, it is not the time to have an aggressive drive and turnover.
Accessory
D: Metcon (No Measure)
Band external rotation + Bottom up press
3 x 10/side
Goal: Shoulder stability.
Points of performance:
External rotation:
– Shoulder is down.
– Elbow is close to the body
– Forearm is perpendicular to the body.
Bottom-up Press:
– Shoulder is down, no shrug.
– Do not use your grip strength to stabilise the KB. You should feel your scapular muscle.
https://www.youtube.com/watch?v=L2yHwgfdgY4
Session 2
Weightlifting
A: Metcon (Weight)
E2MOM x 8
4 Snatch high pull (Panda style) @100-105%
Goal: Improve the second pull of your Snatch.
Points of performance:
– Control the lift off to keep a good position.
– Accelerate up when the bar is at knee level.
– Aggressively extend your hips when the bar meets them.
– Once you’ve reached full extension, keep pulling the bar up with your arm and move your hip down in a power receiving position.
https://www.youtube.com/watch?v=AJXV3aZgf3I
Conditioning
B: Metcon (No Measure)
E90secMOM for 30 minutes
Odd: 200m Run + 12 DB Step-ups @1 x 50/35lbs
Even: 15/12 Cal Row + 25′ HS walk
Advanced: HS walk over obstacle
Athlete: Stamina and mental toughness
This is the third of our weekly long EMOM. Like the first two weeks, you should have between 10-15 seconds of rest before the next round.
Points of performance:
– Start with a comfortable pace you can keep for the entire workout. Do not try to complete the exercise of the first 2 sets as fast as possible, you’ll regret it. This type of EMOM is meant to teach you how to properly pace yourself for long workouts. Think about the 20.2. If you started too fast you were in trouble for the rest of the workout.
Core
C: Metcon (No Measure)
3 sets
5/5 Knee to elbow on Swiss ball**
Rest 20 seconds
5/5 Dead bug with Swiss ball
Rest 20 seconds
**Hold every rep for 3 seconds
Knee to elbow on Swiss ball: https://www.youtube.com/watch?v=IG9Miq9axa0
Dead bug with Swiss ball:
https://www.youtube.com/watch?v=omBuAHrOoxc
