Monday, August 3rd 2020


Monday, August 3rd 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

– Hamstring

B2. PNF hamstring stretch

– 5 seconds contraction, pushing against the band with your foot

– 5 seconds stretching, pulling your foot back with the band

C. Specific

10 Empty barbell Hip Thrust

10 Jumping Lunges

10 PVC prone press


A: Back Squat (Work up to a heavy 2 Banded Back Squat)

Athlete: In this cycle we will use the conjugate method for the Squat and the Press in order to keep your numbers 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.

Goal: Improve strength

Points of performance:

– Every rep has to be done with a good form.

– Do not reach failure. Stop with 10-15lbs in the tank.

– Bands are attached to the bar.


B: Metcon (Time)

2 rounds

10 Alternated DB Snatch @1x 100/80lbs

100m Run

Rest 3 minutes

2 rounds

10 DB OH Squat @1x 100/80lbs*

100m Run

*Round 1 Right side

*Round 2 Left side

Rest 3 minutes

2 rounds

5 Alternated DB Squat Snatch @100/80lbs**

100m Run

**Round 1 Right side

**Round 2 Left side
Goal: Improve your performance in short and heavy workouts

Every one of these workouts has to be performed with high intensity. The DB exercises have to be really challenging, but doable without a long rest period. Reduce the weight as needed, even if it’s only for one of the exercises.

OPEN: Scale DBs down to a heavy weight for you, 50/35, 70/50, etc

Points of performance:


Drive your knees up high and go fast!

DB Snatch

– Keep the DB close to your body on the pull.

– Make sure you keep tension in your arm and upper back in the turnover. This will help you be stronger in the receiving position.

DB OH Squat

– In order to keep your shoulder in a safer position, I suggest you keep the DB perpendicular to you rather than to the sides.

– Keep your arm as close as possible to your ear in the receiving position.

– Make sure to brace your core to enhance stability.

DB Squat snatch

Same points as for the 2 previous exercises


C: Metcon (Weight)

Snatch balance

5 x 3 @RPE 8/10

Rest as needed between sets
Athlete: This is to complement the workout. Since we are in a fitness cycle, the weightlifting accessory will often be after the workout of the day. This way it will help you get used to lifting heavy stuff under fatigue.

Goal: Improve receiving position of the Snatch

Points of performance:

1. Tension in upper body

2. Reduce time in the air and maximize time with contact against the ground


D: Metcon (No Measure)

3 rounds

30 sec/side Copenhagen plank

5/5 Swiss ball Dead bug

20 Hip Thrust
Athlete: This is not for time.

Swiss ball Deadbug:

Always apply pressure against the ball with your knee and your wrist

Hip thrust

Push against the ground with your heels only


Session 2


A: Metcon (No Measure)

E90secOM for 12 rounds

250/200m Row
Goal: Improve your 2K row

This is the first of many Monday sessions designed to improve your 2k time on the rower.

Points of performance:

Consistency of the stokes

– In order to be efficient when you’re rowing, the wheel has to keep spinning.

– A constant tension has to be created from the start to the end of the pull.

– Your movement should slow down in the recovery phase and speed up in the drive phase.


– In the recovery phase, make sure your legs remain straight until the handle is in front of your knees.

– If your seat touches your heels in the recovery phase, your position is not optimal. Keep more tension in the hamstrings


B: Metcon (Time)

Until you complete 30 reps of Strict TTB

Max reps Paused Strict TTB

30 sec Wall facing HS hold between every set