Friday, July 24th 2020


Friday, July 24th 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

– Calves

B2. PNF barbell/plates calves stretch

5 repetitions/side

– 5 seconds contraction, pushing against the ground with the ball of your feet

– 5 seconds stretch, moving your heels down toward the floor

C. Specific

2 x

5/leg Single leg Hip Thrust

3 High Box Jumps

Empty barbell warm-up

5 Deep Squat Muscle Snatch

5 Sots press

5 sets

1 Muscle Snatch

1 OH Squat

1 Squat Snatch


A: Snatch (1 rep Max)


Points of performance:

– Choose one point of performance you know you have some trouble with and focus only on this one. Your goal today is to find the heaviest weight you can lift over your head, not to work on your technique.

– Make sure to move with a safe form.

Here are the points we worked on in the last few weeks

1. Stay above the bar.

2. Reduce time in the air and maximize time with contact against the ground.

3. Back tension in the first and second pull.

4. Upper back tension in the reception.

5. Keep pulling all the way and into the third pull.

Ramp up suggestion:

Rest 2-3 minutes between sets

Perform 3 high box jumps during this time this will keep your explosiveness ready to go.

Power + Squat

3 + 2 @30-50%

3 + 2 @60%

1 + 2 @70

1 @80

1 @90

1 @Max out

If you are someone who performs well in a workout format with increasing weights go for this:

10 Cal Bike erg @easy-mod

10 Box jumps

3 Power Snatch @60%

2 Squat Santch @60%

10 Cal Bike erg @easy-mod

10 Box jumps

2 Power Snatch @70%


B: Clean (1 rep Max)

Same as the Snatch


C: Metcon (3 Rounds for time)

At 0:00 (Round 1)


Cal Row (Women 15-12-9)

Burpees over rower

At 10:00 (Round 2)


Cal Bike

Wallballs @20/14lbs

At 20:00 (Round 3)

150′ Sled Push Sprint @light

20/15 Cal Bike

150′ Sled Push Sprint @light
Each round for time.

Due to the 1RMs at the beginning of the session, today is mostly an intensity day. We programmed fast metcons here because your CNS is highly activated. Workouts are light because we do not want you to feel too exhausted.

Points of performance:

– Move fast: Quick transition, high intensity on the machine.


Bring both legs back at the same time to get up, no steps.

Wall Balls

Remember, the more time the ball is in the air, the faster you will be!

Sled Push

Quick feet! Aim to reduce time in contact with the floor as short as possible.


D: Metcon (No Measure)

100 standing banded lat Pulldown
Goal: Lat endurance

Use a band to be able to perform sets of 15-20 reps


E: Metcon (No Measure)

10 rounds

30sec L-sit on parallettes

15sec OFF

– Bend your knees if you need to. We want the whole 30seconds of work unbroken.

-Another way to scale would be to just extend one leg at a time.