Saturday, June 27th 2020


Saturday, June 27th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General

Bike or Row

3 minutes @easy, nose breathing

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Hip flexor

B2. Seated T-spine extension

2-3 set of 5 deep breaths

Try to reach more ROM every time you exhale

C. Specific

2 sets

5/5 Face up Chinese plank + Knee drive

5 Russian Push-ups

10/8 Cal row @hard


A: Metcon (Weight)

5 sets

5 Paused Bench Press

1 L-Sit Rope Climbs

200m easy bike erg

2 seconds pause at the bottom (No contact with the chest)
Athlete: Like for last week:

Since we worked a lot on the legless rope climbs 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. Today our variable is using the L-sit position.


B: Metcon (Time)

3 rounds

25 Cal Ski

50 Double unders

25 GHD Sit-ups

5 Squat Clean @185/125lbs
Ski: We use this exercise to complement the Legless Rope Climbs of the first section.

GHD Sit-ups: These and meant to fatigue your core before the Clean.

Squat Clean: Fast singles!


C: Deadlift (4 x 4 @82%)

Goal: Complement the Clean and increase your post chain strength.

We continue with the Deadlift progression by increasing the load by 2%.

Points of performance:

– Create tension before lifting the bar off the ground

If everything is connected before you lift the bar, the energy from the force you apply against the ground will be transferred directly to the barbell. On the opposite, if you pull the bar and something isn’t in sync, you’re losing energy and therefore efficiency. 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 void 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.

– Control every eccentric phase

The eccentric phase is the section of the lift that improves your strength the most.


D: Metcon (No Measure)

Inclined Banded Seal Row (Supinated grip)

3 x 10/side

Rest 60 seconds between sets

Band pulls the barbell forward
Goal: Variate the grip on pulling movement

Points of performance:

– Keep your shoulder blades down and together while you pull. Avoid shrugging.

– Keep a neutral spine.

– Keep your elbows close to your body (10-20° out) and move them back as if a hook were pulling them.


E: Metcon (Weight)

Double Bottom up KB Pullover

5 x 5

Rest as needed between sets

Session 2


A: Metcon (Calories)

On the machine of your choice

2 rounds

3 minutes @mod-hard

3 minutes @recovery

2 minutes @mod-hard

2 minutes @recovery

1 minutes @mod-hard

1 minute @recovery

Rest 4mins between rounds