Thursday, June 18th 2020


Thursday, June 18th 2020

HV Tribe CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

Jog 400m / Row 500m


2 rnds of

30 double unders/single unders

5 inch worms

10 step ups

B. Mobility

Hip 90/90 + Raise

2 sets

6 Hip 90/90

Raise onto left leg

6 Hip 90/90

Raise onto right leg

C. Specific

1 set

– 5-7 box jumps

– 5-7 KB swings

– 5-7/side KB lunges


Max consecutive double unders

If athletes trip up in the first 10 reps, they can have up to three attempts. But once we are past 10 reps there are no more attempts to be had.


A: Metcon (Time)

For time

50 Box jumps 30/24″

50 KB swings 50/35

30 Right arm Front rack KB lunges 50/35

30 Left arm Front rack KB lunges 50/35

50 KB swings 50/35

50 Box jumps 30/24″

Time Cap: 25 minutes

Box jumps:

Step ups

Jump over object

KB swings:

DB hip swing

Object Hip swing

Single KB lunges:

Single DB lunges

Object Zercher lunges


Metcon (No Measure)

Bent over Prone W

3 x 15

Rest 60-90 seconds between sets

Hold every rep for 2 seconds at the top
Goal: Shoulder health.

Points of performance:

– Keep shoulder blades down and together when you move your hands/elbows up. No shrugs.

– Please perform the pause at the top, we work on stability here.