Wednesday, June 3rd 2020


Wednesday, June 3rd 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

Alt Tabata

-Jumping jacks

-Frog Glute bridges

B. Mobility

-Couch Stretch 30s/side

-Seated straddle forward fold (medial hamstrings) 30s

C. Specific

AMRAP 3mins

7 Pause jumping air squats

9/side Single leg glute bridge

12/side bulgarian split squat


A: Front Squat (6 x 4 @60-85%)

1 x 4 @60%

1 x 4 @70%

2 waves

4 @80%

4 @85%

DEKA AT HOME Partial/Zoom

Front Squat

1 x 4 @60%

1 x 4 @70%

2 waves

4 @80%

4 @85%

*If athletes do not have the loading to perform these percentages, we have the following option to compensate for the lack of barbell load and still target the quads:

E(3)MOM x 5 rounds

12 Alternating reverse front loaded lunges: BB front rack, DB’s, Zercher object, Hug object

In remaining time athletes perform Rotating T spine Bridges


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14minutes

12 Cal Bike

12 Hang Power Clean @135/95lbs

12 Burpees facing bar

Amrap 14

12 Cal Bike / 24 Pike ups

12 Hang Power Clean @ light-mod/KB swings/ Object swings

12 Burpees facing bar/Burpee facing object


Amrap 14

12 Cal Machine

12 HPC @ 135/95 or KB swing 70/50lbs

12 Burpees facing BB or KB


Metcon (12 Rounds for time)


12 x 400m

3mins rest
Athlete: Last week we concentrated on lengthening the stride in order to notice our force production per stride. Today we are going to focus on the opposite end of the spectrum, stride cadence. We want to be powerful in each stride, however, the simple fact is: the quicker our feet move the faster we run. To generate a higher cadence and more foot speed, we actually use the arms when we run, but it must be from the shoulder, not the elbow. Driving our arms will control the turnover in the legs.