Friday, June 26th 2020


Friday, June 26th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round, nose breathing

2 minutes Row or Bike

5/5 Bird dog (Hold each 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

B2. PNF lat stretch on bench

5 repetitions

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

– 5 seconds stretch, moving your sternum toward the floor

C. Specific

50’/arm Bottom Up KB Carry

5/5 Dead Bug KB Pullover

5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)



10/8 Cal Ski sprint


A: Metcon (No Measure)

Paused Jerk Balance

5 x 3 @light

Rest as needed between sets

2 sec pause in the reception
Goal: Work on technique and learn to keep tension after leg drive

Points of performance:

– Keep the weight light and make sure every rep is performed with precision.


B: Push Jerk (5×3 @87%)

5 unbroken sets

2 Push Jerk @87% of Push Jerk

2/2 Front rack lunges with same barbell

1 Push Jerk @87%

Rest 2 minutes

Today we include Front Rack Lunges between your Push Jerks reps on purpose. Since the front rack lunges and the push jerk have the same front rack position we are forcing similar movement patterns and working on increasing endurance in this particular position. This fatigue will force you to focus on your jerk technique on the last rep.

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.


C: Metcon (2 Rounds for time)

3 rounds

6 Bar Muscle-ups

Rest 30 sec

30 Wallballs @30/20lbs

Rest 30 sec

10/8 Cal Bike

Rest 30 sec

Rest 3 minutes

3 rounds

6 Bar Muscle-ups

Rest 30 sec

50′ DB Mixed grip OH Lunges @70/50 x 2

Rest 30 sec

10/8 Cal Bike

Rest 30 sec
Goal: Muscle-ups endurance

In this workout, we force you to rest between each exercise so you can aim for unbroken sets all the way.

Points of performance:

Muscle-ups: Aggressive swing on the way back.


Intermediate: Absorb the ball with the shoulders and immediately move down in your Squat.

Advanced: In order to save time under tension and fatigue, absorb the ball with your knees already bent, slow the ball down on the second half of the descent and explode up.

Cal Bike: Sustained pace, slightly faster than usual.

Movement Conditioning

D: Metcon (AMRAP – Reps)

Burpee box jump over 24″/20″

3-6 every 30 seconds for 10 minutes
Goal: Improve your burpee capacity.

Points of performance:

– Have fun 🙂


E: Metcon (No Measure)

100 banded triceps extension
Athlete: Use a light band and move fast!