HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. World greatest stretch
5 Scap pull
10/10 Single leg glute bridge
50’ Samson stretch
50’ dynamic monkey leg tap
50’ dynamic knee up
50’ dynamic but kicks
A: Metcon (No Measure)
5 Slow motion Clean @empty barbell or really light load
3 Seated box jumps with straight legs landing
Goal: Improve the bar path and your positioning
This exercise is a great way to take note of the balance of the weight during the pull. BEcause you move slowly, you will be able to focus more on small details like:
– Keeping relaxed arms during the pull
– keeping the back angle the same from the starting position to the knee
– Keeping the shoulder above the barbell until you reach the pocket and moving them slightly behind the bar at extension
B: Metcon (3 Rounds for time)
3 sets of
5 Squat Clean @205/115lbs
Rest 3 minutes between every sets
Goal: Improve your capacity in short and heavy workouts
Points of performance:
Make this burn!
Sustained pace but not a sprint. Don’t fall in the trap of the 200m, it’s a really short distance but it can be brutal for the following exercises if done too fast.
– Sanctional and Games level athletes: Aim for unbroken sets
– Intermediate: Singles all the way. Save your grip!
Advanced athlete: Unbroken.
Intermediate: Focus on quality reps. Break them from the beginning in small sets.
C: Back Squat (Heavy 3rep for the day)
Goal: Improve your pure strength
We continue to use the conjugate method for the Lower body in order to keep your number high without taxing your nervous system too much. The principle 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 capacity and stamina. This week we use the regular Squat to make sure you stay comfortable in the full range of motion.
D: Metcon (Weight)
4 Clean pull from the ground
5 High Box Jumps 30″+/24″+
10 Pendlay row @AHAP
Rest 60 sec
Rest 2 minutes between sets
Goal: Post chain strength-endurance
After working with an extra range of motion last week, we reduced the range of motion today and added some weight on the barbell. In addition to that, we mixed the pull with a dynamic lower body exercise and a upper back exercise to fatigue your muscles and force you to focus a little more on your form on the following sets.
E: Metcon (Weight)
Side bends on GHD
3 x 20
Weighted if possible
Hold 5 seconds every 5 reps
Goal: Improve core stability
Fight as much as you can to resist the side flexion on the hold every 5 reps.
A: Metcon (3 Rounds for time)
E3MOM for 5 rounds (15minutes)
Goal: Improve your 2K Row time