Tuesday, July 7th 2020


Tuesday, July 7th 2020

HV Tribe CrossFit – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

1min Machine/Run/High knees

30s Inch worms

30s Curtsy lunges

B. Mobility

1 set

-Push-up to Downward Dog 30s

-60s of alt. Scorpions

C. Specific At Gym

2 sets

6 one arm false grip ring row/arm (scale to 2 arms)

6 Jumping ring dips (rounds 2 regular ring dips)

6 floor assisted ring dips

6 Wall Balls

C. Specific At Home

2 sets

-12 alternating Renegade rows

-20s Seated pike up hold


A: Metcon (No Measure)

EMOM 10mins

Odd: 2-4 Strict Ring Muscle-ups

Even: 15-20 Wall Balls @20/14lbs

Ring muscle ups:

4-6 Russian Dips

4-6 Russian Push-ups

Wall Balls:

10-25 Single DB Thruster

10-25 Object Thruster


B: Metcon (5 Rounds for time)

5 rounds, each for time

16 CTB

16 Box jumps 30″/24″

16 TTB

16 Russian Kettlebell swings 70/53lbs

Rest 1min

Time cap: 20mins


16 Renegade rows

16 Chair plank pull-ups

Box jumps:

10-25 Ledge jumps

16 In place broad jumps 6/4′

16 Jump over object


16 Weighted V-ups/V-ups

16 Straight leg sit-ups

Russian KB swings:

DB, KB, Object hip swings


Metcon (No Measure)

3 sets

10 Skull Crushers

Rest 30 sec

10 Ring Face Pulls

Rest 30 sec
Points of performance:

Skull crushers

– Make sure to avoid lower back hyperextension. Keep your body stacked.

Face pulls

– Shoulder blades down and together