Saturday, June 13th 2020


Saturday, June 13th 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

– Mid traps

– Glutes

B2. Prayer stretch

2 sets of 4-6 deep breaths

Rest as needed between sets

B3. PNF Elevated Pigeon stretch


– Contract for 5 seconds by pushing against the box with your knee

– Stretch for 5 seconds by moving your upper body toward the box


2 sets

5 Goblet Squat hold + Plate elevation

5/leg Plate OH Walking Lunges

5/leg Single leg Hip Thrust


A: Metcon (Weight)

Work up to RPE 8/10

1 Snatch balance

2 OH Squats
Goal: Improve your comfort and balance in the receiving position.

Points of performance:

– Think about the tension in your upper back.

As soon as you unrack the bar, focus on activating your upper back by applying upward pressure on the bar with your hands.

– Tension is the legs

Aim for minimal time without contact against the ground.

When you PUSH yourself underneath the bar, try to connect with the ground as fast as possible and preferably before the 90° so you can control the bar down and be more stable/strong in the deep squat.


B: Metcon (No Measure)

E90secOM x 6

6 Deadlift @155/105lbs

6 Hang Cleans @155/105lbs

6 Thrusters @155/105lbs
Goal: Barbell cycling

The weight here should be light enough so you can do the first couple of sets unbroken. Scale as needed.


C: Metcon (Time)

30 seconds on/30 seconds off

Sled push @mod-heavy

Accumulate 300′
Athlete: The weight on the sled should be heavy enough to prevent you from jogging or running but light enough so you can keep walking for the entire 30 seconds.


D: Metcon (No Measure)

5 rounds/side

50′ Rope sled drag

50’/Side Single DB Farmer Carry @Heavy
Goal: Upper back strength-endurance.

Sled drag: You should be able to perform the 50′ unbroken.


E: Metcon (No Measure)

4 sets

20/20 Banded side lying Clam shell

20 Unweighted Glute bridge