Friday, June 19th 2020


Friday, June 19th 2020

HV Tribe CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

3 rounds@easy, nose breathing

1min Machine/Run

10 alternating scorpions

B. Specific

3 sets

-10 alternating Samson lunge

-5/side single legs glute bridges

-5 seated btn press with BB/pvc/broomstick


A: Push Jerk (5×4 @85%)

5 sets

4 Push Jerk @85%

Rest 60 seconds

Time allotted: 12 minutes


Coaches can have the option of having athletes practice with pvc/broomsticks or the following option:

5 rounds:

4-8 Tall kneeling push press DB/object

30s plank up downs

30s rest


B: Metcon (Time)

6 rounds for time

20/16 Cal assault bike

14 DB Step-up over @1 x 50/35 & 24/20″

Time cap: 20mins


20/16 cal Machine

30-40 Jumping air squats

DB step-up overs

14 Object Weighted step ups

14-20 Object weighted forward lunges


Metcon (No Measure)

Copenhagen plank (Half of the foot)

3 x 30-45 sec
Goal: Adductor strength-endurance

We ask you to have only the half of your foot against the bench because if you want to target efficiently your adductor, you need to have your leg slightly internally rotated.