Friday, June 5th 2020


Friday, June 5th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

60 sec Row or Bike

20 sec Hollow body banded pull down hold

5/5 Alternated Tall kneeling Bottom-up KB press

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Pecs

B2. Elevated Arch to hollow

10 repetitions

C. Specific

3 rounds

3 Boxes glide swing

4 Double DB Sit-up

5 High Wall Balls


A: Metcon (No Measure)

3 sets

5 Ring HSPU with feet on a rower bench**

3 Dynamic hip to bar

**Pause 2 seconds at the bottom of each rep
Ring HSPU: Goal is to improve strength by creating imbalance.

*If you can’t perform ring HSPU with your feet on the box, perform either on parallettes or on DBs

If these are easy for you, do them with one leg extended and one leg on the rower.

Hip to bar: Goal is to improve your ability to produce power in the Bar Muscle-up swing.

In order to be efficient and create speed, you have to keep your legs together, use a large and smooth forward movement and create speed the moment your body is under the bar in your swing.


B: Metcon (No Measure)

E3MOM x 5

20/16 Cal Bike

4-7 Bar Muscle-ups
Athlete: Every set is for time. Do not pace yourself to be consistent here, just go as fast as possible every time you move.

Scale down reps as needed


C: Metcon (3 Rounds for time)

At 0:00

2 rounds

30 TTB

50 Double-unders

At 12:00

3 rounds

15 Power Snatch @95/65lbs

50 Double-unders

At 24:00

2 rounds

30 TTB

15 Power Snatch @95/65lbs

50 Double-unders
Athlete: This is the 3rd week of our TTB progression within workouts. The reps continue to increase by 5 and we’ve combined it this week with a hip extension and another “grippy” movement. The double unders are there to extend the fatigue of the shoulders a bit but also to give you a break from muscular effort

Points of performance:

– Try to challenge yourself and go for long sets of TTB. You’ll have plenty of time between workouts to recover.

– Aim for unbroken sets of Double-unders and focus on your breathing while you do them.

– Power Snatch must be done in sets of 3 TNG reps minimum.


D: Metcon (No Measure)

3 sets

10 Deficit cossack lunges (Right)

30 sec Side lying clam raise hold (Right)

10 Deficit cossack lunges (Left)

30 sec Side lying clam raise hold (Left)
Side lying Clam hold:

Deficit cossack lunges:

The working (bending/squatting) leg is on a plate or riser.