Wednesday, May 27th 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
– Psoas smash
B2. Full Squat T-spine rotation
10 repetitions/side
https://www.youtube.com/watch?v=3-V53sQinNk
C. Specific
2 rounds
5/5 KB Deep Squat Strict Press
5/5 KB Single leg RDL + Clean
50’ Broad Jumps @increasing power on each jump
Weightlifting
A: Snatch (5×4 @60-80%)
Perform 1 set every 3 minutes
Set 1: 4reps @60%
Set 2: 4reps @70%
Sets 3,4 & 5: 4reps @80%
Athlete: This is the second session of the progression. We increase the weight by 5% for the last 3 sets.
Goal: Increase your confidence and your consistency.
Please try to be as technical as possible. Considering that the volume is high and the % low, this is the perfect moment in the cycle to work on your technique.
Points of performance of the day:
– Create as much force as possible with your legs in the lift off: Keep your entire feet on the ground until the bar reaches the hip.
– Be snappy in the reception:
The quicker you create tension in your whole body, the stronger and more stable you will be. So, as soon as you complete your extension, pull yourself under the bar as fast as possible to lock your elbows and apply force against the ground with your legs.
Weightlifting
B: Metcon (No Measure)
4 sets
4 Snatch high pull from blocks @90%
Rest 60 seconds
50′ Sled push (arms bent)
Rest 60 seconds
Barbell starts at low hang
Goal: We use the blocks variation to improve the final portion of your pull. Why we use the blocks today:
1. Reducing lower back fatigue.
2. Forces you to create more bar acceleration.
For the sled push, use a light weight and run as fast as you can.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
50 Cal Row
50 Kipping HSPU
50 DB Step-ups @2 x 50/35lbs
Goal of the workout: Full body endurance.
Each of these movements were selected for a reason.
Row: Work on your legs endurance while creating fatigue of your upper back.
HSPU: Hip extension fatigue + pressing endurance.
DB Step-ups: Upper back isometric work to complement the row and the HSPU + leg endurance.
Points of performances:
– Consistency on the rower.
– Short rest between sets of HSPU.
– Long sets on DB step-ups. These should be done in sets of 10 minimum.
Accessory
D: Metcon (No Measure)
DB Skull Crushers
3 x 10
Tempo: 3-0-X-0
Rest 60 seconds between sets
Tempo explained:
3: Descent in 3 seconds
0: No pause at the bottom
X: Ascent as fast as possible
0: No pause at the top
https://www.youtube.com/watch?v=TFzpGem_3_g
Session 2
Weightlifting
A: Front Squat (6×4 @62-82%)
Perform 1 set every 3 minutes
Set 1: 4reps @62%
Set 2: 4reps @72%
Sets 3 & 4: 4reps @80%
Sets 5 & 6: 4reps @82%
Points of performance:
– Everything moves seamlessly: No stripper Squat, no knee cave… We use the front squat in the middle of the week to reduce the strain 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.
Tight wrists? Below is a short-term solution for you when there is a lot of wrist flexion like today:
https://www.youtube.com/watch?v=2xC0PW5w1eE
Performing this will keep the benefits of doing squats in the Front rack while reducing significantly the tension between your hands and your arms. That said, if wrist mobility is an issue for you, make sure to work on that consistently.
Conditioning
B: Metcon (No Measure)
EMOM 26minutes
Odd: 200m Run
Even: 4-6 Burpees facing bar + 8 OH Squats @75/55lbs
Goal: Stamina and mental toughness.
This is the second of our weekly long EMOMs. You should have between 10-15 seconds of rest in each minute.
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 minutes 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 20.2 (20min AMRAP: DB Thrusters, T2B, D-U): if you started too fast you were in trouble for the rest of the workout.
Accessory
C: Metcon (No Measure)
3 sets
30 seconds Bench Sorenson hold
Rest 30 seconds
10/10 Reverse plank + knee drive
Rest 30 seconds
Bench sorenson: https://www.youtube.com/watch?v=OLOV9rUs3wM
Reverse plank + knee drive: https://www.youtube.com/watch?v=SpSk8-Xkghg
