Monday, July 13th 2020


Monday, July 13th 2020

HV Tribe CrossFit – CrossFit Compete

View Public Whiteboard

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

– Lats

B2. PNF banded mobilisation

5 repetitions/side

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

– 5 seconds stretch, letting the band pull your elbow back

** It’s really important that your upper body angle stays the same for the entire duration of the 5 repetitions. No hyperextension, neutral back.

C. Specific


5 Box Jump + step down or Broad Jumps

3/3 KB Snatch @mod-heavy

10 Air Squats


A: Metcon (3 Rounds for time)

Speed Snatch ladder

Round 1:

1 @50%

1 @55%

1 @60%

1 @65%

Rest 3-5 minutes

Round 2:

1 @60%

1 @65%

1 @70%

1 @75%

Rest 3-5 minutes

Round 3:

1 @65%

1 @70%

1 @75%

1 @80%

Since we are in a deload week, let’s have fun! The only thing I want you to have in mind here is that the load must stay light-ish! I want you to grab the barbell without any rest. If you only have access to one barbell, change the weight as fast as possible between reps.

Points of performance:

– Always prioritize technique.


B: Metcon (Weight)

5 x 3 @RPE 7/10

Pause 2 seconds at the bottom
Points of performance:

– Stick to the %. I know that deloading is not the most exciting part of training, but it’s necessary if you want to see optimal results.


C: Metcon (Time)

6 rounds

400m Run

50′ Yoke Carry @380/300lbs
Goal: Midline + cardiovascular endurance

This is a fun workout from the 2015 Games. Your core will be challenged a lot here, make sure you brace it well every time you get under the yoke.

Scaling options for the yoke:

– Heavy barbell in back rack position.

– Heavy barbell in back rack position + hanging KB each side


D: Metcon (3 Rounds for time)

50/40 Cal every 4 minutes for 12minutes
Points of performance:

– RPE 7/10: You should be in control, comfortable and keep a consistent pace.


E: Metcon (No Measure)

Reverse hypers

3 x 12 @light

Rest 60-90 sec between sets
Goal: Lower back decompression

With the weightlifting and the yoke today, you may feel your lower back tight because your spine has been compressed. Doing this exercise should help to traction out the spine.