Friday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (No Measure)
1. 4 ROUNDS FOR QUALITY
3:00 Moderate Pace Bike / 2:00 Easy Pace Bike
(No Measure)
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 EZ Bike
Into…
2 ROUNDS
10 Step-Back Groiners + Air Squat*
10 Good Mornings
5 Full-Grip Front Squats or 5 DB Goblet Squats
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups
Strength
Front Squat (3-3-3*)
3-3-3*
Front Squat
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
(Score is Load)
Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(135/95)
Bar Facing Burpee
Metcon (Time)
FOR TIME
200m Sprint
30 Hang Power Clean (155/105)
50 Toes 2 Bar
200m Sprint
20 Hang Power Clean (185/135)
40 Toes 2 Bar
200m Sprint
10 Hang Power Clean (205/145)
30 Toes 2 Bar
200m Sprint
(Score is Time)
