Monday, July 20th 2020


Monday, July 20th 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

– Hamstrings

B2. PNF Hamstring stretch

5 repetitions/side

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

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

C. Specific

3 sets

5/leg Single Leg Hip Thrust

5 Cal fast on bike erg

5/leg Face up chinese plank + knee drive

5 Box Jumps


A: Back Squat (1 rep Max)

If you want to be efficient and get a PR today, you must move with good form and focus on the POP.

Points of performance:

– BRACE YOUR CORE. You must have the intention to create a “natural belt” and make sure every muscle around your spine contributes to keep it stable.

– If you want to use the bounce do not let your body drop fast from the top. Control the descent until 90°. This will create more muscle tension and help you go up more efficiently.

Ramp up suggestion

8 @30-50%

5 @60%

3 @70

1 @80

1 @90

1 @Max out


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12mins

50 DUs


1 Thruster @135/95lbs

50 DUs


2 Thrusters*….

*Add one thruster every round.

Rest 5 minutes before next section


Do your best 🙂


Unbroken every round, you can scale the number of reps to make them UNB all the way through.


Smooth Squat + acceleration above 90° in the ascent.


C: Metcon (Calories)

12minutes on the Bike erg (damper <4) Every 2minutes, raise the damper to 10 and do a 15 second surge.
Goal: Lower body endurance

Points of performance:


This is what you should aim for while performing this. Start the first 2 minutes with a 7/10 effort and aim to maintain this speed after every surge.


D: Metcon (No Measure)

EMOM 10minutes

Odd: 30-40sec hollow body hold

Even: 20-40sec Extension hold on GHD
Goal: Core endurance

Points of performance:

Hollow body hold

– Lower back is in contact with the ground.

– Ribs remain inward for the entire duration of the hold.

Extension hold

– Your shoulders,hips and ankles form a straight horizontal line.