Friday, May 29th 2020


Friday, May 29th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General


Odd: Row or Ski 20 sec easy, 15 sec mod, 10 sec hard

Even: 3/3 Dead bug + 20 seconds deep Squat hold

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Psoas smash

B2. The world greatest stretch

10 repetitions/side

C. Specific

7/7 Push-up to single arm plank shift (hold 2 seconds the single arm plank)

7/7 Single leg Pike ups

7/7 Single leg touchdown Squats (Slow descent + pause at the bottom)


A: Metcon (No Measure)

3 sets

5 Sit-up drill

No rest

20-30 seconds Ring support hold

No rest
Goal: Reinforce a specific portion of gymnastic movements.

Sit-up drill:

Ring support hold:


B: Metcon (Time)

5 rounds

3 Legless rope climbs*

6 Hang Squat Clean @185/135lbs

100′ Sled Push @ jogging, light
Goal: Push/pull endurance.

In this workout, you will pull in two different angles + push with an isometric contraction. In addition to that, we continue to increase the total volume of Legless rope climb from 12 to 15.

Points of performance:

– You may reduce the number of repetitions of Legless if needed, but make sure to have a higher total than last week.

– The weight on the barbell should be light enough so you can do the 6 reps of Hang Clean unbroken, at least for the 3 first rounds.

– The weight on the sled MUST be light.

*Scale the Legless rope climbs with Strict pull-ups in a neutral grip.


C: Metcon (Time)

5 rounds

21 GHD Sit-ups

15/12 Cal Bike

9 Power Snatch @155/105lbs

Rest 2 minutes
Goal: Core endurance + MAS(Maximum Aerobic Speed). We want to increase your capacity in shorter workouts.

Points of performance:

– Keep your core braced at the bottom of the GHD Sit-up. Releasing tension at the bottom under fatigue would increase risk of injury.

– Keep a sustained pace on the bike. For those who know their MAS, you should be around 105-110%

– Do quick single or TNG reps on the Power Snatch.


D: Metcon (No Measure)

Banded face pulls (to chin)

3 x 10

Hold 2 seconds at peak contraction

Rest 60-90 seconds between sets


E: Metcon (No Measure)

Copenhagen plank

3 x 45-60 seconds/side


F: Metcon (No Measure)

GHD side bend hold

3 x 30-45 seconds/side

Rest as needed between sets