Tuesday, August 4th 2020


Tuesday, August 4th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3mins Row or Bike @increasing intensity on each min

A. General, at home

1 minute of air squats

1 minute of burpees

1 minute of in and outs

B. Mobility

B. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

Lats/Spinal erectors

B. Mobility at home

Quadruped lat stretch

60 total seconds, switch at half


C. Specific (at home with PVC/Broomstick)


7 Snatch grip RDL

7 Snatch grip RDL into high pull

7 Snatch grip RDL into muscle snatch

7 Power Snatch

Focus on these drills is posterior chain engagement and maintain the upper back engaged in the PULL.


A: Metcon (Weight)

Work up to a heavy 3 TNG Power Snatch

Time allotted: 10mins

If athlete has BB and weights but not enough to work towards a Max, perform 3-8 reps TNG EMOM for 8 minutes


EMOM x 6

isometric towel deadlift in a snatch grip (3 pos.)

Pause 3-5sec @ mid shin, knee, mid thigh

In remaining time complete amrap:

Alternating single arm DB/KB/Object Hip swing


B: Metcon (4 Rounds for time)

Every 5 minutes for 10 minutes

2 rounds

10 Burpees to target

12/9 Cal bike or row

Right into

Every 5 minutes for 10 minutes

2 rounds

12/9 Cal bike or row

10 Burpee over bar

Burpees to target & Burpees over bar

-10 Burpees over object

Cal bike or row

-200m Run

-20 Lateral speed skater hops


Metcon (No Measure)

Cool Down

easy bike, row or jog 3 minutes

then “Cat-Camel” Stretch

2 x 30-45 seconds

Rest as needed between sets