Saturday, July 25th 2020


Saturday, July 25th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

60 second Row @ easy

20’ Soldiers walk

20’ Spiderman Lunge

At Home

1min Jumping jacks

1min High knees

1min Butt kicks

@nose breathing

-at the top of each min, breath hold for 3-5sec and resume with nose breathing.

B. Mobility

World’s greatest stretch

5 reps/side

C. Specific

3 sets

-7 Deadlifts (increase load slightly every round)

-7 Bent over rows

-7 Single arm DB thrusters


A: Metcon (AMRAP – Rounds and Reps)

AMRAP 16mins

7 Pull ups

7/side DB Push Press 1x 70/50lbs

7 Deadlift 225/155lbs

7 Push-ups

Team Version

-While one partner is working, the other must be doing the corresponding hold.

-Teams of 3 for built in rest

AMRAP 24mins

7 Pull ups / Chin over bar hold

7/side DB Push Press 1x 70/50lbs

/ Wall Facing HS hold

7 Deadlift 225/155lbs / Top of Deadlift hold

7 Push-ups / Hand plank hold


DB renegade row:

Plank Hip taps (add reps if necessary)

Chair Plank HOld:

Reverse push up hold


Use KBs, BB, DBs, odd object

Push press:

Use KBs, BB, DBs, odd object


B: Metcon (Time)

Team 5k Row

Teammates can chose from the following split options:

1: 250m each

2: 500 each

3: 1000m Each + 500m

4: 2500 each

Time Cap: 25 minutes


Metcon (No Measure)


4 rounds

40 sec ON /20 sec OFF

– GHD back ext hold with plate

– Handstand hold (stomach against the wall)

– GHD Hollow body hold
At Home

40 sec ON /20 sec OFF

– Back extension hold

– Handstand hold

– Hollow body hold