Friday, July 10th 2020


Friday, July 10th 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

– Psoas

– Pecs

B2. Push-up plank to shoulder extension on parallette

10-15 reps

C. Specific

5 Elevated arch to hollow drill

5 Scap pulls


A: Metcon (No Measure)

Drop drill for bar Muscle-ups

4-5 sets of 5 reps


B: Metcon (5 Rounds for time)

Every 3minutes for 15minutes

50 Double-unders

10 GHD Sit-ups

1-6 Bar Muscle-ups*

*Quality reps
Goal: Swing efficiency on Bar Muscle-ups

Points of performance:

– Think about being aggressive when moving backwards in your swing.

– Legs and feet together.


C: Metcon (2 Rounds for time)

For time

6-4-2 Snatch @175/115lbs

3-2-1 Legless rope climbs

20 Alternated Pistols

Rest 3 minutes

For time

12-9-6 Snatch @115/75lbs

3-2-1 Legless rope climbs

500m Bike
Goal: Barbell cycling mixed with a pulling movement

Points of performance:

– Snatch

Have in mind that your core may be tired from the GHD Sit-ups. Receive the bar with core braced and be snappy.

– Legless:

Do your best. if you cannot perform 1 rep every 30 seconds, reduce the height of the climb.

– Bike and pistols:

Just keep moving. Do not rush any of these 2 movements.

Movement Conditioning

D: Metcon (3 Rounds for time)

Every 4 minutes for 12minutes

50 Wallball @30/20lbs
Goal: Improve your wallball endurance

Points of performance:

– Aim for unbroken sets!

– Use this piece to work on your movement efficiency. If you are a more advanced athlete, you may want to find ways to be a little faster per rep. If we consider the physics of the movement, the ball needs to be in the air as long as possible. Now, if you understand this principle, you probably told yourself that you just have to receive the ball in a deep full Squat. That way you maximize the time in the air of the ball. Yes, but no!

If you receive the ball in the deep Squat, you reduce the efficiency of your legs and lose too much energy. To be really efficient you need to be able to bounce at the bottom. You therefore need to receive the ball somewhere around the 90° of knee flexion.


E: Metcon (Weight)

Inclined Biceps Curls

3 x 10

Rest 60 seconds between sets
Goal: Muscular balance

Points of performance:

– Move through a full range of motion. Reach full elbow extension between every rep.


F: Metcon (No Measure)

100 Hollow body rocks
Goal: Endurance