Wednesday, September 9th 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
– Hamstrings
B2. World greatest stretch
5 repetitions/side
C. Specific
10 RDL
10 Bent over row
10 Elbow rotations
10 Front Rack Lunges
5 Tall Clean
Weightlifting
A: Metcon (Weight)
5 sets @50-60%
1 Pause Clean pull (above the knees)
1 2-pause Clean (above the knees and at reception at 1/4 Squat)
1 Squat Clean
Athlete: We use this here as a primer for the Hang Clean in the following section.
Pause Clean pull
Hold the pause above the knee long enough so you can feel how your body is positioned. If you want this drill to be useful for your lift, you need to be correctly positioned:
– The entire foot is against the ground
– Shoulders are directly above the barbell
2-pause Clean
The pause in the reception is meant to teach you to receive the barbell while you’re moving down in the Squat so you can be more engaged at the bottom and therefore more efficient on the way up.
Squat Clean
Your goal in the repetition is to transfer the points you just worked on in the previous repetitions.
Weightlifting
B: Metcon (Weight)
Every 3 minutes for 4 rounds
Run 50′ to the barbell
5 Hang Squat Clean
4 Bar Facing Burpees
Run 50′ to the finish line (Competition simulation)
Weights:
55-60-65-70%
Goal: Having fun in the deload week while moving a barbell to keep your CNS stimulated and ready to attack next cycle.
Points of performance:
– Competition minding: Move fast but perform good reps.
Metcon
C: Metcon (Time)
For time
1K Run
30 Deadlift @225/155 lbs
40 Burpees box jump over 24″/20’’
50 Ring dips
40 Box jump over 24″/20’’
30 Deadlift @225/155 lbs
1K Run
Goal: Lower body muscular endurance
Points of performance:
Run
RPE 7/10
Deadlift
Consistent sets
Burpees box jump over
Aim to keep the exact same pattern from the beginning to the end of the set.
Ring dips
The ring dips here are programmed simply so your lower body has a rest. You can challenge you with a big set knowing that this is the last pushing exercise of the workout.
Box jumps over
Have in mind that there are a lot of Deadlifts in this workout so keeping an inclined position may accumulate too much tension in your lower back and create incomfort. Bending your knees to stay low is a better idea here.
Accessory
D: Metcon (No Measure)
4 rounds
50′ Zercher Carry (Barbell or yoke) @heavy, RPE 8/10
Rest 20 seconds
8(4/leg)/arm Single arm RDL + Knee drive Carry
Rest 20 seconds
60 seconds Face down Chinese plank
Rest 20 seconds
Athlete: The goal here is to complement the exercises in the workout. Considering we are in the deload week, If your hamstrings feel already really tired I suggest you to skip the 2 last exercises and perform only the zercher carry.
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