Friday, August 21st 2020


Friday, August 21st 2020

HV Tribe CrossFit – CrossFit Compete

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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

– Lats

B2. Prayer stretch on foam roller

3-5 deep breaths

Try to move your sternum a little more close to the floor every time you exhale

B3. Banded ankle mobility

10 back and forth movement each side

C. Specific

5 Scap pulls

5/side scorpion stretch

5 Hollow to arch on floor

15 Hollow body Banded lat Pulldown


A: Metcon (AMRAP – Rounds and Reps)

Every 2 minutes for as long as you can

24 GHD Sit-ups

5 Bar Muscle-ups

Increase number of Bar Muscle-up by 1 every new round
Goal: Bar muscle-ups under core fatigue

Scale number of BMU as needed, maintain reps if necessary

Points of performance:

GHD Sit-ups

– Make sure to have your core braced at the bottom of the movement.


– Smooth arch and aggressive hollow contraction

– Focus on moving as far back as you can before pulling yourself above it.


B: Metcon (Time)

3 rounds for time

15 Cal Bike

15 Hang Power Clean @115/75lbs

15/leg Pistols

100′ HS walk
Goal: Improve your performance in medium length and light workouts

Points of performance:


– Sustained pace.

– Play with the line of the dark zone.

Hang Power Clean

– The weight on the bar has to be light enough to perform the 15 reps unbroken


Just keep moving

HS walk

– Advanced athlete: Must be done in 50’ unbroken

– Intermediate athlete: Must be done in 25’ unbroken

– Beginner: Choose a shorter distance and do your best. You should not be at this exercise more than 3 minutes.


C: Metcon (No Measure)

3 sets

12 Banded face pull*

60 sec Assault bike arms only

*1 sec pause at peak contraction
Bike: Mod intensity. Goal is simply to work on upper body pressing endurance.



D: Metcon (No Measure)

3 sets

10 Landmine explosive rotational press

10/side Pallof press in split stance



Session 2


A: Metcon (5 Rounds for time)

On the machine of your choice

5 sets

15 Cal Sprint

Rest 30 sec

10 Cal Sprint

Rest 30 sec

5 Cal Sprint

Rest 2-3 minutes between sets
Goal: Power endurance

This session is the continuation of the progression we did in the past couple of weeks. Today we play with the duration of the rest period. You will still have some longer rests to recover like in the previous weeks, but there is also incomplete rest to challenge you a little.

Points of performance:

– Do not pace yourself to keep some energy for the 5 cals. Just push as hard as you can on every sprint.