Saturday, June 20th 2020


Saturday, June 20th 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

– Pecs

B2. PNF Banded Lat Stretch

5 repetitions/side

– Contract for 5 seconds by moving your elbows forward

– Stretch for 5 seconds by letting the band pull your elbow back

C. Specific

5 Scap pulls

5/5 RDL + Knee drive

10 Hollow body Lat Pulldown @ligh band

10 banded Biceps curls @light band

10 Banded Pec Fly @light band


A: Metcon (Time)

2 rounds

3-2-1 Weighted Legless Rope Climb

12/8 Cal Recovery Ski

Rest 5 minutes between rounds
Goal: Pulling strength-endurance.

Since we worked a lot on the legless rope climb in the last phase of the cycle, we will continue to use this movement in this phase. Considering we worked on volume in the past weeks, now it’s time to work on intensity. Intensity here is done by complexifying the movement with a variable. For example, today we use the vest to increase the weight and make the pull more challenging.

Open: Unweighted or regular Rope Climbs


B: Metcon (Time)

For time

5-10-15-20 Hang Power Clean @135/95lbs

10-20-30-40 GHD Sit-ups
Goal: Hip extension endurance with fatigued core.

In CrossFit workouts, we often see a hip extension movement mixed with a hip flexion movement. Today we use a light weight for the Power Clean because we want you to work on barbell cycling. We chose the GHD sit-ups to give your grip a rest and allow you to perform longer sets with the barbell. Finally, we use an ascending format to challenge your mental toughness.


C: Deadlift (5×5 @80%)

Start every rep with a dead start (no TNG)

Goal: Lower body pulling strength

Points of performance:

– Create tension before lifting the bar off the ground

If everything is connected before you lift the bar, the energy transfer from the force you apply against the ground will be transferred efficiently to the barbell.. Think about the chain of a bike. If you start from a static position with your bike and the chain is loose, there will be a moment before you are able to create force against the pedal. If there is no loose at all in the chain, then you will be much more efficient when you start applying force against the pedal.

– Control every eccentric phase

The eccentric phase is the phase of the lift you can use the most to improve your strength.

Odd Object

D: Metcon (Weight)

200m Farmer Carry @heavy

Every 30 sec, perform 5 Push-ups
Goal: Upper body and grip endurance

Points of performance:

– Fight to maintain an upright position.

Session 2


A: Metcon (Time)


5 minutes @mod-hard

5 minutes @recovery

3 minutes @mod-hard

3 minutes @recovery

1 minutes @mod-hard

1 minute @recovery

Continue up to 5K
Athlete: Your effort pace here is meant to be a little faster than your 5K pace.


B: Metcon (No Measure)

Paused Strict TTB

Accumulate 30 reps

Every rep with 2 seconds pause in L-position in the descent
Goal: Increase Psoas strength and TTB efficiency