Friday, June 19th 2020


Friday, June 19th 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

– Mid traps

B2. PVC lying Prone press

10 repetitions

C. Specific

2 sets/arm with a light KB

5 Hang KB Clean

5 Front rack KB Paused Squats (2 seconds pause at the bottom)

5 KB Strict Press

25’ KB OH Lunges


A: Metcon (Weight)

5 rounds

2 Push Jerk @85% of your 2RM Push Jerk

25′ Front rack Lunges (with same barbell)

2 Push Jerk

Rest 60 seconds
Goal: Improve your Push Jerk.

This is the continuation of your Push Jerk progression we started before the deload. We combined them with lunges today to fatigue your legs and your core and force you to focus more on your position when you dip and drive.

Points of performance:

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

– Fight to keep your upper body upright.


B: Metcon (Time)

3 rounds

30/25 Cal Assault Bike

20 Strict Ring Dips
Goal: Pressing endurance

*****Rest 10 minutes before next part*****


C: Metcon (Time)

With a weight vest

5 Rounds

20/16 Cal assault bike

14 DB Step-up over @70/50lbs x 1

Rest 2 minutes between rounds
Goal: Short effort capacity.

The weight vest here may seem irrelevant, but it will put you in an uncomfortable position and challenge yourself more than you think.

Open: No weight vest, for speed

Points of performance:

– Bike: Go hard but keep a consistent speed.

– Step-up over: Keep moving, the 14 reps must be performed unbroken. You can have the DB wherever you want on you.

Movement Conditioning

D: Metcon (No Measure)

Bar facing burpees

1 rep every 3,4 or 5 seconds for 5 minutes
Goal: Improve your pacing ability.

Points of performance:

– The first 2 minutes should be at RPE 7-8/10.

– The one foot step is NOT allowed.


E: 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.


F: Metcon (No Measure)

3 sets

3/3 Dead bug Pullovers

Rest 20 sec

3/3 Foam roller Bird dog (Straight legs)

Rest 20 sec

Hold every reps for 5 seconds
Goal: Core stability

Points of performance:

– Your spine must remain in the exact same position (Neutral) for the entire duration of the movement.

Dead Bug Pullover:

Foam roller Bird dog (Straight legs):