Saturday, July 11th 2020


Saturday, July 11th 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 reps/leg

– Contraction for 5-10 seconds pushing against the band with your foot

– Stretch for 5-10 seconds, pulling your foot back with the band

C. Specific

25’/arm Bottom up KB Carry

5/5 Knight banded Y

5 Banded W

5 Banded Strict Press


5 Wall Ball @30/20 +++, 12 feet

Do it with a heavy slam ball if you have one


A: Metcon (Weight)

Tall clean

5 x 2
Goal: Improve your 3rd pull (From the moment you’re in full extension to the moment you’re in your deep Squat)

Too often, athletes are not precise in the 3rd pull and pull the bar too high or move themselves under the bar too soon/low. In order to be efficient, you need to have your shoulders and the bar MEET as soon as possible in the turnover. This will allow you to slow down the barbell in the last part of the descent and increase muscle fiber contractions. In other words, you should be more powerful on the way up from the squat.

Points of performance:

– The bar and the shoulders meet as soon as possible in the turnover.

– Shoulders start behind the bar, body fully extended and stays behind the bar until turnover.

– Do not start with a dip, just extend!


B: Push Jerk (3rep heavy for the day)

Goal: Improve your Jerk

Points of performance:


This simple word can make the difference between quality and ugly reps. Tension is needed in every portion of the lift. The earlier and longer you maintain tension, the stronger and more stable your receiving position will be. Where we see the biggest loss of tension is in the transfer of energy from the lower body to the upper body. This portion is crucial for proper reception.

To create this tension, simply think about applying force upward with your arms as soon as you move up from the dip and make sure to continue to push until the bar is secured over your head. DO NOT DROP UNDER THE BAR AFTER THE DRIVE.


C: Metcon (Time)

8-6-4-2 Clean @225/155lbs

10 Deficit parallette HSPU @12”

15 Box jumps 24″/20″

Right into

4 rounds for time

2 Deadlift @Heavier than last week or 87%

50′ Unbroken HS walk

15 Box Jumps 24″/20″
Goal: Barbell Cycling mixed with pushing movement.

This may look like yesterday’s workout format, but the difference today is the pressing and the prescribed load. The goal here is to move heavy percentages, mostly for the Deadlift.

Points of performance:

– Clean: Singles

– HSPU: Explosive kip

– Box jumps: Just keep moving!

– HS walk: Focus on elbow lockout, you will be tired after the HSPU and the weightlifting.

Odd Object

D: Metcon (Weight)

Banded March with sandbag (Hugging)

10 minutes
Goal: Lower body endurance + lower back decompression

The tension of the band will create traction but also decompress the spine.


E: Metcon (Weight)

Side plank + lateral raise


Odd: 12 right side

Even: 12 left side
Goal: Core stability

Session 2


A: Metcon (2 Rounds for calories)

Machine of your choice

2 rounds

AMRAP 12mins

15 Cals @RPE 9/10

10 Cals @Recovery

6 mins rest between amraps
Have fun!