Saturday, July 18th 2020


Saturday, July 18th 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

B2. Deep Squat + ankle shift

10 repetitions/side

C. Specific

2 sets

5/legDeficit Reverse lunge (2 seconds pause at the bottom)

5/leg Psoas march


5 Slam ball

5 Box Jumps


A: Metcon (Weight)

5 rounds

4 Front Squat from pins @40-50%

50′ Sled Push Sprint @light

Rest 60 seconds



B: Metcon (Time)

3 rounds

20 GHD Sit-ups

50′ Front rack Walking Lunges @155/105lbs

Right into


Ring Muscle-ups

OHS @155/105lbs
Goal: Lower body endurance with core under fatigue.

Points of performance:

GHD Sit-ups

Be careful about your position at the bottom. Thinking about touching the floor far back may help you to avoid too much lower back hyperextension. Aim for unbroken sets.


Keep your upper body upright. Hips and shoulders move up and down at the same rate.

Ring Muscle-ups

Be a little more aggressive in your swing: your core is under fatigue!

OH Squats

Keep your core braced and keep your elbows locked to secure the bar overhead.


C: Metcon (Weight)

Speed Deficit Deadlift

Every 30 seconds for 9 rounds

1 reps @40%+mod bands
Goal: Speed

This may seem easier because you will not feel exhausted after the last set, but it will be really helpful to increase your max Deadlift and Pull efficiency for weightlifting movements.

Points of performance:

– Move with speed.

– Move with perfect form.


D: Metcon (Time)

“Norwegian CrossFit Championship WOD 6”

For Time

5,000m C2 Bike

On 0:00, perform:

20/15 Calorie Row

On 3:00, perform:

20/15 Calorie Skierg

On 6:00, perform:

15/10 Calorie Row

On 9:00, perform:

15/10 Calorie Skierg
Goal: Improve maximal aerobic CAPACITY (10-20 minutes efforts)

Points of performance:

– This is not aerobic endurance. Your RPE should be close to 10/10.

– Consistent sustained effort.