Friday, July 3rd 2020


Friday, July 3rd 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

– Calves

B2. Mini band Wall Slide

10 repetitions, slow and controlled

B3. Banded ankle mobility

10 repetitions/side

You can hold the forward position for a couple seconds

C. Specific

2 sets

4/4 Shrimp Squat (1 sec pause at the bottom without touching the floor)

6 Seated Wallballs @as high as possible, 30/20 lbs

30 Single unders


A: Push Jerk (4×1 @90% + Jerk Dip @105%)

EMOM 12minutes

1. 1rep @90%

2. 2 Jerk Dip @105%

2. 70 Double unders

Goal: Improve your Jerk

Today we use what is called the Post Activation Potentiation (PAP). This technique has the purpose to increase muscle force and rate of force development by lifting super heavy weight before the main movement. Indeed, stimulating the nervous system will increase your ability to recruit muscle and create a short-term improvement of your capacity.

Points of performance:

– If you want to see optimal results, the weight on the barbell has to be heavier than the week before the deload.

– Fight to keep your upper body upright.


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 18minutes

10 Pistols (5per leg)

15 CTB

20 Push-ups
Goal: Improve your CTB

We use this workout to continue our CTB progression. Today we ask you to perform sets of 15 reps and increase the duration of the workout by 4 minutes. This increases your total volume of reps higher than last week.

Points of performance:

– Pistols: You may bounce at the bottom if desired, but make sure you control the descent until parallel.

– CTB: Break accordingly to perform quality reps as much as possible.

Push-ups: Well, have fun 🙂

Movement Conditioning

C: Metcon (Time)

200m DB Front Rack Lunges @35/20lbs x 2

Every time you break perform 20 Band pull apart with a light band
Goal: Improve your capacity to move for a long period of time.

Points of performance:

– The weight NEEDS to be light. You should be able to move without dropping the DB for at least half of the distance.


D: Metcon (No Measure)

Ring Side plank


Odd: 10-30sec right side

Even: 10-30sec left side