Monday, August 10th 2020


Monday, August 10th 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

– Glutes

B2. World greatest stretch

5 repetitions/side

C. Specific

2 sets

5/5 Single leg Hip Thrust

5/arm Single arm KB Front Squat

5/arm KB Clean and Jerk


A: Metcon (Weight)

Back Rack Lunges

Work up to a Heavy 3reps/leg
Athlete: We continue to use the conjugate method for the lower body in order to keep your numbers high without taxing your nervous system too much. The idea is to rotate exercises week after week to avoid accommodation. This way we will be able to do more workout format stuff and increase your work capacity and stamina. This week we use the back rack lunges to target your glutes.

Goal: Improve pure strength

Points of performance:

– Be careful and stay away from failure.

– Make sure your upper body stays upright for the entire movement. Shoulders and hips should move at the same rate.

– Do not bounce at the bottom.

– Can be done forward or backwards but keep the same for the whole section.


B: Metcon (5 Rounds for time)

Every 4 minutes for 20 minutes

60 Heavy rope Double unders

3 Rope Climbs

6 Squat Clean @225/155lbs
Goal: Improve your performance in short and heavy workouts

Points of performance:

– Try to reduce transitions as much as possible. This workout is meant to be done with intensity. Do not pace yourself too much.

– If you cannot use a heavy rope simply do regular Double-unders

– Rope Climbs

Long and relaxed arms

In order to be efficient, your arms should only start to bend once your feet are locked and your lower body is driving you up. A common mistake is to jump on the rope and catch with bent arms. Doing this will unnecessarily fatigue your upper body.

– Squat Cleans

Fast singles

The weight on the barbell should be heavy enough that you can’t cycle but you should still be able to perform quick singles.



B: Metcon (Weight)

Every 2 minutes for 10 minutes

3 Floating Clean pull @ascending from 90%
Goal: Upper body position in the pull

Point of performance:

Legs are the muscles moving the weight, not your arms

– Be proud (stick your chest out) for the entire movement, keep your arms straight until hip extension and your shoulders above the barbell until it reaches the pocket..

– Make sure you return the bar back down with a good posture (the same as when you move up)


Movement Conditioning

D: Metcon (Time)

For time


GHD Sit-ups

Burpees to target
Goal: Burpee endurance under core fatigue

Points of performance:

– Make sure there is tension in your stomach when you move down on the GHD Sit-ups

– Keep a steady pace on the burpees


E: Metcon (No Measure)

3 sets

5/5 Banded deadbug*

5/5 Bird dog*

200m Easy jog

*Hold every rep for 2 seconds



Session 2


A: Metcon (8 Rounds for time)

Every 2 minutes for 16 minutes

400/350m Row
Goal: Improve your 2K row time

Points of performance:

– Your pace has to be consistent throughout the 8 rounds