Tuesday, August 11th 2020


Tuesday, August 11th 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

– Lats

B2. Prone floor angel

5 reps, slow and controlled

Aim to reach as much height as possible with your arms


C. Specific

5 Scap Push

5/arm Bottom up KB Press

5/arm KB Windmill

20 sec Tuck HS hold


A: Metcon (Weight)

Banded Bench press

Work up to a heavy 2 reps
Goal: Improve pressing strength

Points of performance:

– Use your Strict Press grip width

– In order to keep a strong and safe position, make sure you drive your upper back into the bench while you press the bar up.

– To maximize the force you apply against the barbell, your feet must remain glued to the ground for the entire movement.

Movement Conditioning

B: Metcon (3 Rounds for reps)

3 x AMRAP 5minutes

10 Strict HSPU

10 Wallball @30/20lbs

Rest 3 minutes between AMRAPs
Athlete: This is one of my favourite combinations to work on shoulder endurance. Your first Wallball may be a little harder than you think, keep in mind that your shoulders are fatigued from the HSPU.

Goal: Shoulder endurance

Points of performance:

– Keep your core braced for both movements. Do not let your back hyperextend on the HSPU or flex on the Wallballs.

– Accelerate up on the ascent of the Squat to save your shoulders.

Tips: Keep moving as much as you can on the HSPU.

If you find yourself slowing down and need to rest at the top of the HSPU before going down, I suggest you drop your feet on the floor and take a real break. This way you will reduce time under tension and reduce the necessary rest period.


C: Metcon (4 Rounds for time)

Every 8 minutes for 32 minutes

50/40 Cal Assault bike

30 DB Step-up over @ 24/20’’, 35/20lbs x 2, suitcase style

100′ HS walk
Goal: Improve your performances in medium length and light workouts.

Points of performance:


Consistent speed

Step-up over

Unbroken sets

HS walk

Advanced: Unbroken distance of 50’

Intermediate: Unbroken 25’

Beginner: Do your best and make sure to have at least 2 minutes of rest before next round

Movement Conditioning

D: Metcon (Time)

100 Push-ups with weight vest 20/14 lbs

Goal: Horizontal pressing endurance


E: Metcon (No Measure)

Side plank on Swiss ball or band

EMOM 8minutes

Odd: 20-40 sec right side + 50’ Single DB/KB Front rack Carry @heavy, right

Even: 20-40 sec left side 50’ Single DB/KB Front rack Carry @heavy, left