Wednesday, June 3rd 2020
HV Tribe CrossFit – CrossFit
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
Weightlifting
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
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
12 Cal Bike
12 Hang Power Clean @135/95lbs
12 Burpees facing bar
DEKA AT HOME Zoom
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
DEKA AT HOME Partial
Amrap 14
12 Cal Machine
12 HPC @ 135/95 or KB swing 70/50lbs
12 Burpees facing BB or KB
Accessory
Metcon (12 Rounds for time)
Run
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.
