Tuesday, June 16th 2020


Tuesday, June 16th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General

2 rounds

1 minute Bike or Row or Ski @easy, nose breathing

100’ Walking empty sled push

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Mid traps

– Lats

B2. Floor lat stretch

5 reps/side


B3. Banded Hip mobilisation

30 sec/side


C. Specific

3/3 per arm Single arm anti-rotational Dead bug


5/5 Seated vertical band pull


5 Bent over W (Hold every rep for 2 seconds at the top)


A: Metcon (No Measure)

EMOM 10minutes

1-4 Strict Muscle-ups

Goal: Improve upper body strength.

Points of performance:

– On the pull portion, think about bringing your thumbs to the inside of your chest.

– In order to be stacked, keep your legs glued together for the entirety of the movement. If you experience some difficulty, put a towel between your feet.

– In the descent, control the turnover as much as possible.

– Your feet must remain in front of the rings.

Scaling option:

Negative strict Muscle up

5 x 2


B: Metcon (Time)

6 rounds

10 CTB

Rest 20 seconds

10 DB OH Squats @50/35lbs x 1

Rest 20 seconds

Alternate side for the OH every round

Goal: CTB conditioning

In the past 2 cycles, we did a progression for the Kipping deficit HSPU, the Ring Muscle-ups and the TTB. For the next 4 weeks, our progression is focused on the CTB. We start today with a total of 60 reps divided in small sets and we will increase the volume week after week.

Points of performance:

– Make sure you perform quality reps. Moving well will help you progress in the long term.

– The forced rest periods are meant to help you pace yourself and perform every set unbroken.


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

12 Air Squats

6 Burpees Pull-ups

3 Power Cleans @155/105lbs

Goal: Improve your stamina.

This workout is meant to be performed without any rest. The Burpees and the Power Clean will get hard, but the Air Squats should help you recover and allow you to keep moving fast for the entire workout.

Points of performance:

– The Pull-ups do not have to start with arms fully extended.

Movement Conditioning

D: Metcon (Time)

100 DB Step-ups @50/35 x 1
Athlete: Just keep moving as much as possible.

Goal: Increase your capacity to tolerate discomfort.

Considering the goal, the weight has to be light for you. If you believe you will have to do more than 2 sets, choose a lighter weight


E: Metcon (No Measure)

3 sets

Star side plank (Right)

Rest 20 sec

Single DB Farmer Carry (Right) @Heavy

Rest 20 sec

Star side plank (Left)

Rest 20 sec

Single DB Farmer Carry (Left) @Heavy

Rest 20 sec

Goal: Improve your core stability.

Points of performance:

– Make sure your spine stays neutral for the entire duration of the movements.

– For the Carry, you must not compensate by bending your upper body to the opposite side.

Star side plank: https://www.youtube.com/watch?v=zhKplxxE-5o