Tuesday, July 21st 2020


Tuesday, July 21st 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. PVC Prone Press

10 repetition, slow and controlled


C. Specific

3 sets

5 Wallball @12 feet or as high as possible

10 Banded Hollow body lat Pulldown


A: Push Press (1 rep Max)

Goal: Upper body Strength

Points of performance:


– Your weight is a little more towards the heels but the entire foot remains in contact with the floor.

– Upper body is upright.

– Bend only at the knee. Move them forward and out to move your hips down.


– Your goal is to accelerate the barbell upwards as much as possible.

– There should always be an upward force against the barbell. Do not wait for a full leg extension before applying force with your arms.


B: Chest-To-Bar Pull-ups (Max reps unbroken)

Goal: Test your capacity and know your limit.

Knowing your full capacity can be a really good tool in competition. It can allow you to create better strategies for workouts.

Points of performance and tips:

– Think about looking 45° up, not forward.

– Use your core to create acceleration and control.


C: Metcon (4 Rounds for reps)

4 rounds of


800m Run

Max HSPU in the remaining time

Rest 3minutes between rounds
Goal: Improve HSPU and cardiovascular endurance

Points of performance:

– Intensity has to be high here. Your 3 minutes rest should feel relatively short.


D: Metcon (No Measure)

3 sets

10 Neutral Grip DB Bench Press @70/50lbs x 2

10 Horizontal Rope rows

10 Bent over Ys
Goal: Complement the main pressing and pulling movement

Points of performance:

DB Bench Press

– Please use a neutral grip. It is important to variate the grip to (1) keep muscular balance and (2) increase chances of strength improvement.

– Control every portion of the descent. No bouncing at the bottom.

Rope Rows

– Hand over hand.

– Make sure your body stays stacked and forms a straight line at the top of the movement.

– Switch hands at the top after 5 reps.


E: Metcon (No Measure)

Pallof Press

3 sets of 10/side

Set 1: Standing

Set 2: Half Squat

Set 3: Deep Squat