HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
– Mid traps
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
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
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)
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)
20/20 Banded side lying Clam shell
20 Unweighted Glute bridge