Friday, June 12th 2020


Friday, June 12th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General

Bike or row

3 minutes @easy, nose breathing

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Pecs

– Lats

B2. PNF Box lat stretch

5 repetitions

– 5 seconds contraction, pushing against the box with the elbows

– 5 seconds stretch, moving your upper body toward the floor


10 Band pull apart

10/10 Banded Trap-3 raise

10 DB Pullovers


A: Metcon (No Measure)

3 sets

5 Bench press @RPE 7/10

400m easy bike erg between sets
Goal: Variate the angle of pressing in order to improve your pressing capacity.

Since we are in deload week, make sure you keep the weight low. You should not reach or be close to failure on the 5th repetition.

For the bike erg, put the damper at 1 and use it as a warm up for the section B.


B: Metcon (Time)

Gym triathlon

1K Ski

5K Bike

2K Run
Athlete: This is not for time. Try to be around RPE 8/10 for the entire workout. Have fun!


C: Metcon (Time)

For time

100′ HS walk

40 GHD Sit-ups

100′ DB Lunges Left @70/50lbs x 1

20 Bar Muscle-ups

100′ DB Lunges Right @70/50lbs x 1

40 GHD Sit-ups

100′ HS walk
Goal: Gymnastic endurance

Every movement in this workout is in one way or another soliciting the core. The HS walk for stability, the GHD for anterior endurance, the Lunges for posterior endurance and the bar Muscle-ups for power endurance. Once you’ve realized this, your job is to make sure you are performing each movement as perfectly as you can which will increase the stimulus and increase your results from this session. For example, make sure your core is braced on the HS walk and try to create as much speed as possible on the swing of your Muscle-ups.

DB Lunges: DB may be held however you want on the specified side.


D: Metcon (No Measure)

3 sets

20 Banded Skull crushers

No rest

20 Banded T

No rest

10/10 Split stance banded fly

No rest
Athlete: For every movement here, use a light band and perform the 20 reps with a fast pace.