Saturday, September 12th 2020


Saturday, September 12th 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

– Calves

– Mid-traps

B2. Child pose + Single arm Y raise on box or floor

5 lift/arm

– Hold every lift for 3 seconds

– Shoulder must stay parallel to the ground. Avoid rotation.

B3. Deep Goblet Squat + shift

5 repetition/side

C. Specific

5/leg Single leg Hip Thrust

5 Muscle Snatch arm only

5 Sots Press

5 OH Squat

5 Box jump + step down


A: Metcon (Time)

Speed OH Squat ladder

3 reps/bar

Round 1: 50-55-60%

Round 2: 60-65-70%

Round 3: 65-70-75%
% are from your 1RM OH Squat

Goal: Keep your CNS stimulated for Squatting

Points of performance:

Think about your core

In this specific type of workout where we want to go fast, we often forget to keep our core braced and this causes instability and potentially a missed rep. To avoid that, think about having pressure in your stomach for the entire movement. The only moment where you can release pressure without causing too much instability is at the top of the repetition.

Grab the floor with your feet

This little factor could improve a lot your Squat stability and avoid your upper body to fall forward or backward during the way up.


B: Metcon (4 Rounds for time)

Every 5minutes for 20minutes

2 rounds

50′ Sled Push @mod, running

8 Thrusters @95/65lbs

12/8 Cal Row
Goal: Improve your performance in short and fast workouts

Points of performance:

– Move fast 🙂

– For the thrusters, aim to synchronize the knee flexion with the moment where the bar touches your shoulders. This will improve energy transfer from the bar to your body and increase your speed in the movement. Bending the knees too quickly would cause a bar crash and poor energy transfer.

– The weight on the sled has to be heavy enough to make your legs burn.


C: Metcon (Weight)

Floating Snatch Deadlift to power position

5 x 3 @90%
Goal: Body position in pulling portion of the Snatch

Points of performance:

– Shoulders stay above the barbell for the entire movement

– Until the bar is at the knee, hips and shoulders rise at the same rate.

– Use straps if you have some. Focus is not on grip here.


D: Metcon (No Measure)

3 sets

10 Reverse Nordic curl

Rest 30 seconds

30 Banded Hip Thrust

Rest 30 seconds




This can be done as 2nd session or rest as needed after last section

E: Metcon (Distance)

Run 30 minutes with a book in each hand @easy
Athlete: You should be in your comfort zone from the beginning to the end.

Books are there to add weight on your arms specifically so you think about having efficient arm movement.