Monday, June 15th 2020


Monday, June 15th 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

– Adductor

B2. Banded hip mobilisation

10 repetitions/side

C. Specific

2 sets

5 Plate Goblet Squat + Front to OH

5 Plate OH Lunges

20 fast plate in and out


A: Snatch (1×4, 5×3)

Perform 1 set every 2 minutes:

Set: Rep @%

1: 4 @62%

2: 3 @72%

3: 3 @82%

4, 5 & 6: 3 @87%

Athlete: This is the first weightlifting piece of our new cycle. For the next 4 weeks, we will play with 87-95% of your 1RM.

Goal: Stimulate your CNS with heavy weight by progressively increasing the load week after week. If you want to get stronger, you need to regularly expose your body to something unfamiliar and challenging, but you also need to do it progressively if you want the best results. That being said, this is why we ask you to respect the % week after week and not to try a max rep every time. In addition to that, since we are working on technical movements, we would like you not to TNG reps. Drop the bar on the ground after each rep and reposition yourself in a good technical starting position before lifting the barbell again.

Points of performance of the day:

– Keep tension in your lower and upper back in the first and second pull

Keeping tension from the bottom to the top of your back will help you to transfer the energy from your legs to the barbell and therefore increase the efficiency of the pull.

– Keep pulling in the third pull

A common fault in the third pull is to drop under the bar and release all the tension in the upper body. By doing that, you have to recreate all the tension when you receive the bar in the deep Squat. You may be able to with lighter %, but with a heavier bar you will not have enough time and you will lose the lift even if you pull high enough. You have to understand that the third pull is used to change direction, accelerate your body down and help you reach a stable receiving position. In order to create this acceleration and this balance, you need to actively pull your body underneath the bar and keep an active upper back after full extension. If you have some difficulty to understand how to do it, here is a great drill to learn the proper mechanic:


B: Back Squat (1×4, 6×3)

Perform 1 set every 2 minutes:

Set : Rep @%

1: 4 @60%

2: 3 @70%

3: 3 @80%

4: 3 @85%

5: 3 @72%

6: 3 @82%

7: 3 @87%

Athlete: Exactly like for the Snatch, we continue to progressively increase the weight on the bar.

Once again, make sure you do everything you can in order to move with good form.

Points of performance:

– Pull the barbell against your traps to create tension in your upper body.

– In order to keep your spine stable, brace your core before every rep and hold your air in your stomach until at least the half of the ascent.


C: Metcon (AMRAP – Rounds)

E4MOM, until failure

400m Run @RPE 8-9/10

2 rounds of


6 DB Hang Clean and Jerk @70/50lbs x 1

Every 4 minutes increase the number of TTB and Clean and Jerk by 1 until failure

Goal: Improve your stamina and your endurance.

This workout is designed to improve your capacity in workouts lasting 12-20 minutes. We use the progressive stages to create fatigue while allowing you to have enough energy in the last 4 minutes to push hard . The key here is to pace yourself on the first 2-3 stages to be at RPE 7-8/10. That said, it means not to sprint the 2 rounds to have more rest time. Just move smoothly and focus on your breathing.

Points of performance:



D: Metcon (No Measure)

Lower body

Single leg deficit Hip Thrust

3 x 10/leg

Hold every rep for 2 seconds at the top
Athlete: This exercise is meant to improve your hip extension efficiency. Considering we use hip extensions a lot in CrossFit, doing this exercise will increase your post chain endurance. Do it!

Points of performance:

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

– Focus on your glutes while you apply pressure with your heel.

Session 2


A: Metcon (Weight)

Push press

5 x 4 @87%

Goal: Upper body strength.

We will progressively increase the weight in the next 4 weeks, please respect the points of performance.

Points of performance:

– The weight on the bar has to be slightly heavier than the weight you used before the deload.

– There should be no failure. In fact, you should finish the last set and know there is room for a little more.

– Focus on technique, every rep must be performed with good form: Core braced, full feet on the ground at the bottom of the dip, upright position of your upper body for the entire movement, etc.


B: Metcon (Time)

2 rounds

27-21-15-9 Cal Bike

Rest 1:1
Goal: Improve your power-endurance.

Points of performance:

– You must give a sustained effort.

– Your speed has to be consistent for the whole duration of the effort.

– Flirt with the dark zone.


C: Metcon (No Measure)

4 sets

20 Hollow body rocks

No rest

30 sec Reverse plank

No rest
Hollow body rocks:

Reverse plank: