Saturday, May 30th 2020


Saturday, May 30th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General

Bike or Row

3 minutes @low intensity, nose breathing

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Gutes

B2. PNF Elevated Pigeon stretch

10 repetitions/side

– 5 seconds pushing against the box with your knee

– 5 seconds stretch, moving your upper body toward the box

C. Specific

2 sets

10/10 Goblet Cossack Squat

25’ Bear Crawl

30 seconds Glute march



50’ Broad jump or 5 High Box jumps


A: Metcon (Weight)

Work up to a Heavy triple:

Front Rack Deficit Lunges

Pause for 2 seconds at the bottom without touching the knee against the floor.
Goal: Improving strength in the bottom range of the movement.

Points of performance:

– Make sure to move with a good form for each repetition. Do not add weight if your hips start to raise first.


B: Metcon (No Measure)


Odd: 6 Push Jerks @65-70% of your max push jerk or 5-10 lbs heavier than last week

Even: 10/10 Pistols
Athlete: This is the second session of the Push Jerk progression. This week we mixed them with pistols to fatigue your core and your lower body.

Point of performance:

– The weight on the barbell has to be heavier than last week.


B: Metcon (Time)


Deadlift @ 325/225lbs

Burpees facing bar
Athlete: We continue with the Deadlift progression by increasing the weight for the third consecutive week. This is one of the workouts programmed at Wodapalooza 2020. If you’ve been following the Deka Comp track for the last 4 months, you’ve probably done this workout on February 29th. Considering we are in the third week of our Deadlift progression, this is a good time to compare yourself.


– Do not start with an unbroken set if you think of breaking the others. You will regret it fairly quickly.

– Move with a steady pace in your Burpees and keep the same pattern from first to last rep.

– Stay close to your barbell between your sets of Deadlifts.


C: Metcon (No Measure)

3 sets/side

10 Parallette supported DB/KB Row (Neutral grip)

Rest 30 seconds

10 DB external rotation on knee

Rest 30 seconds
Parallette supported DB row:

DB External rotation on knee:

Session 2


A: Metcon (4 Rounds for time)

E6MOM for 24 minutes

600m Row

200m recovery Run

200m Run @mod-hard
Goal: Improve your respiratory capacity.

Points of performance:

– Keep a steady/sustained pace on the rower.

– Slow down enough on the first 200m run to recover and make your heart rate decrease.

– Drive your knee up on the second 200m.


B: Metcon (No Measure)

Hip Airplane

3 x 8/side

Rest as needed between sets