Thursday, June 4th 2020


Thursday, June 4th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

EMOM x 5mins @ nose breathing

10/8 cal machine/ 30 mountain climbers

10/side ballistic leg swings

B. Mobility

Y single arm raise

5 reps/side

Hold every rep for 3 seconds

C. Specific

2 rounds

20s Prone Scapular T hold

20s Curtsy lunges

20s Hollow rocks


A: Metcon (Time)

“MA3 Oscar Temores”

8 Rounds for Time

11 Hand Release Push-Ups

30 Walking Lunges

19 Sit-Ups

cap: 22mins


Metcon (No Measure)

Band external rotation + Bottom up press

3 x 10/side
Goal: Shoulder stability.

Points of performance:

External rotation:

– Shoulder is down.

– Elbow is close to the body

– Forearm is perpendicular to the body.

Bottom-up Press:

– Shoulder is down, no shrug.

– Do not use your grip strength to stabilise the KB. You should feel your scapular muscle.