Saturday, July 25th 2020


Saturday, July 25th 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

– Psoas

B2. Banded psoas march

5 repetitions/side


A: Metcon (Time)

5K Run with backpack @20lbs

rest as needed before next section

Always start with a slower pace and finish faster, not the other way around.

Points of performance:

– Knees up.

– Relax your shoulders.

– Your hips should be pulling yourself forward, not your shoulders.


B: Metcon (No Measure)

Bar MU skill work


4 Sets of

2 Beat Swings

2 Kip swings

1 Bar MU

2 Beat swings
Points of performance:

– Stay tight in your beat swings after your BAR MU, it’s going to be challenging.

– If you go for skill work: do not perform too many reps (we are doing some more right after).


Movement Conditioning

C: Metcon (No Measure)

EMOM 14mins

Odd: 12-16 Pistol Squats

Even : 5-8 Bar MU
Goal: Gymnastic endurance

Find a number of pistols and MU that you can do every minute, try to stay consistent in the number of reps you do, even if it gets tough.

Points of performance of the day:


– Fight to keep your big toe, small toe and heel against the ground for the entire movement.

– Keep your knee in line with your toes.

Bar MU

-Aggressive hollow body in the backswing.


D: Metcon (Time)

Push Pull Games workout

For Time

7 Deficit Strict Handstand Push-Ups

50’ Sled Pull @heavy

8 Deficit Strict Handstand Push-Ups

50’ Sled Pull

9 Deficit Strict Handstand Push-Ups

50’ Sled Pull

10 Deficit Strict Handstand Push-Ups

50’ Sled Pull

Time Cap: 11 minutes
Goal: Push/Pull strength-endurance

Points of performance:


– The height of the deficit has to increase set after set.

Men deficit: 2’’-4’’-6’’-8’’

Women deficit: Flat-2’’-4’’-6’’

– These must be performed strict and reduce the ROM as needed.


– The weight on the sled has to be heavy and it has to increase set after set.


E: Metcon (No Measure)

4 rounds

40 sec ON /20 sec OFF

GHD Back extension hold with plate

Handstand hold (wall facing)

GHD Sit-up hold
Goal: Core stability and endurance