CrossFit Tribe

SKILL:

Turkish Get Up

STRENGTH:

Pull-up (Supinated Grip) 3-3-3-3-3

METABOLIC CONDITIONING:

5 Rounds:

3 Turkish Get Ups (53/35), each arm

10 Kipping Pullups

Games Prep

Max Turkish Get Up (use a barbell) – do the pull-up strength work.  Use L-Pullups for the Metcon instead of Kipping Pullups.  If no L-Pullups, then tucks, or deadhangs.

Pregger Push Press! Sarah is an amazing sample of what it means to be CRAZY busy but still make time for what makes you better at the rest of life and that is… CrossFit!  What’s your excuse?  GET IN HERE and GET IT DONE!

SKILL:

Rowing

STRENGTH:

Push Press 3-3-3-3-3

METABOLIC CONDITIONING:

For time:

Row 1000m
30 Wallballs
Row 500m
20 Wallballs
Row 250m
10 Wallballs

Sometimes being better at wallballs is as simple as being better at your squat!

Stretching to Improve Your Squat from Patrick Cummings on Vimeo.

STRENGTH:

Single Leg Squat 5-5-5-5-5

If you can’t do these weighted, still get 5 solid sets of 5 of a scaled version.

METABOLIC CONDITIONING:

3 Rounds:

Dumbbell Overhead Walking Lunges, 20 steps

Burpees, 20 reps

“DT”

5 Rounds for Time

(155/105)

12 Deadlifts

9 Hang Power Cleans

6 Push/Split Jerk

Skill Work:

Power Clean

Strength:

Power Clean 5-5-5-5-5

Metcon:

5 Rounds:

5 Reps, Power Clean (85% of your best set of 5)
10 Knees to Elbows

Saturdays are always TEAM WORKOUTS!  Bring your friends!

Or… seen a different way, your enemies! Heh.

Classes (9am and 10am) will be held at the park! Meet at the Tribe!

You will need to take a little weight with you! Women will want to take abmats for their knees and will be able to use the benches at the track to sub for push-up strength work without the bands. Men will need to bring at least a couple 45s and 25s, a set of 10s, and a couple 5s. Women will end up using some of these plates for the metcon as well. Plan accordingly!

The Strength Stuff and the Metcon will require a buddy.  Choose wisely!

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Skill Work:

The Push-Up

Here are some things to focus on.

Remember, everyone – if your pushups look BAD in metcons… this is your opportunity to learn and get BETTER at them – not to do the exact same FLAWED movement. Remember to keep your shoulders back and down!

Strength:

Weighted Push-Up 5-5-5-5-5

Metcon:

Each person completes the following for time:

Run, 400m
20 Push-ups
Waiter’s Walk, 400m (45/25)
20 Push-ups
Run w/ plate, 400m (45/25)
20 Push-ups
Run, 400m

One member cannot continue until the other is done.  So, if Person A begins with the 400m Run, Person B begins only when he returns.  Person A cannot begin the 20 Push-ups until B returns.   Scale the run/walks appropriately if you know 400m takes you longer than 2 minutes!

How do I use the Google Calendar at CrossFit Tribe? from Erin Davidson on Vimeo.

Skill:

Side Plank

You don’t have to be doing exactly this if you’ve got wrist issues – but it does help for overall body awareness and thoracic extension (you ability to pick your chest up). Otherwise you will be on your elbow.

Strength:

Front Squat 5-5-5-5-5

Metcon:

3 Rounds:

25 Kettlebell Swings (53/35)
30s Side plank, 30s Side plank

What were you thinking about during the 2k row?  What would you do differently next time?  Post thoughts to comments.

Skill Work:

Self Myofascial Release with a Tennis Ball (you can do this while you’re waiting for your heat!)

Metcon:

Row a 2k

Special Fun Other Metcon:

Tabata Squats

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Games Prep:

Make an attempt at a best 1k time. Then, make an attempt at a best 500m. Rest as needed between attempts. Tabata your gymnastic weakness. If it’s ring dips, do those. Hspu? Do those. Pullups – God bless your hands.

Skill:

The Kipping Pullup

The Kipping Pullup – Part One from Patrick Cummings on Vimeo.

Strength:

Pull-up (supinated grip) 5-5-5-5-5

Metcon:

“M.I.A.”

A workout from the very old Tribe… Scores are still on our old boards.

4 Rounds for time of:

400m Run
12 Pullups

Take a breath and read about breathing at the OLD TRIBE: http://crossfittribe.blogspot.com/2009/06/yo-wheres-your-chest.html

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Games Prep:

Instead of pullups, muscle up skill work. If you have no muscle up – work the assisted muscle up. Work the strict muscle up if you have it, if not… work muscle up negatives. If you can do these really well – try them weighted. See how far you get but don’t push yourself to injury (you read it here first, folks! INJURIES MEAN LOSING!)

Pullups on the metcon are CHEST TO BAR. Instead of using weight for this one. GO FASTER.