Monday, July 27th 2020


Monday, July 27th 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. PNF elevated pigeon stretch on box

3-5 reps/side

– 5 seconds contraction, pushing against the box with your leg

– 5 seconds stretch, moving your upper body toward the box

C. Specific

2 sets

5/leg Single leg Hip thrust

5 PVC prone press

50’ Broad jumps


A: Metcon (Weight)

Pure strength, Heavy session

Work up to a heavy 3 reps Box 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. 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.


B: Metcon (3 Rounds for time)

3 sets of

3 rounds

5 Power Clean @185/135lbs

5 Thrusters @185/135lbs

5 Bar Muscle-ups

Rest 1:1
9 rounds total. 3 scores of 3 rounds for time.

Goal: Short and heavy workout capacity

Points of performance:

Power Clean

May be performed in singles, but you have to be able to grab the barbell at least every 10 seconds. Reduce the weight as needed.


Should be performed unbroken.

Bar Muscle-ups

– Be explosive in the back swing.

– Be aggressive when your body passes under the bar.


C: Clean Pull (5 x 3 @100-105%)

Rest as needed between sets

Goal: Complement the Squat and the weightlifting movements

Points of performance:

– Shoulders stay above the bar until it reaches the pocket height.

– The entire foot is against the ground until the bar is at pocket height.

– Acceleration is created after the knees.


D: Metcon (No Measure)

3 sets

20 Hip Thrust

20 Bent over lateral raise

60 Seconds easy Bike
Goal: Post chain endurance

Points of performance:

Hip thrust

– Push with your heels, not the ball of your foot.

– Focus on your glutes while applying pressure.

Lateral raise

– Every portion of the descent is controlled.

– Full range of motion is reached: Try to go as high as possible at the top.

Session 2


A: Metcon (No Measure)

On the machine of your choice

12 x 15/12 Cal @hard

Rest 2minutes between efforts
Goal: Improve sprint capacity on the machine

Points of performance:

– Go hard, like really, really hard !

– Do not aim for consistency in your times, just push as hard as possible on every set.


B: Metcon (Time)

L-Sit Hold

A) Max hold

Rest 2-3 minutes

B) 6 x 60-70% of your max time hold

Rest 30-60 seconds between sets
Goal: Improve core and hip flexor endurance

Points of performance:

– Fight as much as you can.