Tuesday, July 28th 2020


Tuesday, July 28th 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

– Pecs

B2. Push-up plank to shoulder extension on parallette

10 repetitions


C. Specific

5 W band pull apart

5/5 Bent over alternated Y arm raise

10 fast banded horizontal row

10 fast banded horizontal press

3 wall climb


A: Metcon (Weight)

Bench Press

Work up to a Heavy 3 reps


EMOM 6minutes

3 reps @80% of your max effort
Athlete: We’re using the conjugate method in order to maintain your strength without taxing your nervous system too much. The principle is to rotate exercises week after week to avoid accommodation. Today we use the bench press as a horizontal press to compliment the workout.

Goal: Improve pressing strength

Points of performance:

– No failure. Stop even if you feel that there is a little more in the tank.

– Keep a proud posture for the entire movement, shoulder blades pushed into the bench.

– Feet in contact with the ground for the entire movement.


B: Metcon (2 Rounds for time)

2 rounds of

12-10-8 HSPU

100′ DB Lunges @1 x 50/35 after each set

Rest 5minutes between rounds
Goal: Pressing endurance

Points of performance:


Advanced athletes: Aim for unbroken sets with a weighted vest.

Intermediate: Aim for unbroken sets

Beginner: Every set should be performed in 3 smaller sets maximum. Reduce the volume as needed.

DB Lunges

Done in two unbroken 50’.


C: Metcon (Time)

EMOM 12minutes

10/8 Cal Ski

10 Box Jumps @24″/20’’

Rest 3 minutes

50 Hang Snatch @95/65lbs
These are performed in the same minute

Goal: Improve medium length and light workouts.

Points of performance:

Cal Ski

Sustained effort

Box jumps

Do not rush them, just keep moving!

Hang Snatch

Aim to do sets of at least 5 reps unbroken. Use this workout to work on your barbell cycling.


D: Metcon (No Measure)

100 Banded Skull Crushers
Goal: Increase blood flow in the elbow region.

Points of performance:

– Must be performed fast.


E: Metcon (No Measure)

Floor facing angel

3 x 12

Rest 45-60 seconds between sets