Tuesday, June 2nd 2020


Tuesday, June 2nd 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General


3 minutes @easy

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Psoas smash

– Lat smash

B2. Wall slide + raise

10 repetitions

C. Specific

10 Deadbug Pullovers @light KB


5/5 Deficit calves raises


10/10 Seated vertical band pulls



A: Metcon (No Measure)

Swiss ball Press compression on wall

3 x 5

Rest 45-60 seconds between sets
Goal: Improve your handstand skill.

Points of performance:

– Start in a solid plank position: Core braced, legs together and glute squeezed.

– Move your body to a pike position with the upper back and hips against the wall and pause there for 2-3 seconds. While you’re in this position, you should have very little pressure on the ball. Most of the pressure should be on your hands.



B: Metcon (Time)

20 Legless rope climb for time

Every minute, perform 6/6 Pistols
Goal: Improve pulling strength-endurance.

Like the last couple of weeks, make sure your total volume of reps still goes up. So, if you did 10 legless total last week, I want you to do at least 12 today.

If you cannot do legless rope climb yet, scale with a box supported seated rope climb:



C: Metcon (No Measure)

4 sets

15 Banded hollow rows

No rest

6/6 Single leg Slam ball

No rest
Goal: Complement the Rope Climb

Points of performance:

– Rows: Move fast! This is not a strength or a stability exercise, no need to control the movement.

– Single leg Slam Ball: This exercise is programmed for your lower body stability + upper body power endurance. That said, try to be as powerful as possible while maintaining balance when you slam the ball on the ground.



D: Metcon (5 Rounds for time)

E3MOM x 5

15 Ring dips

100′ Sled push @light, running

15 Wall Balls @20/14lbs
Goal: Power endurance

Points of performance:

– Ring dips: Considering we want to improve your power endurance, using the kipping variation seems to be the best option.

Sled push: Always run with the sled. Do not walk at any moment.

Wall Balls: Aim for unbroken sets.


E: Metcon (No Measure)

Single leg banded Hip thrusts

3 x 10/10

Hold each rep for 2 seconds at the top
Goal: Glutes strengthening

Points of performance:

– The resistance of the band has to be hard enough to make the last rep hard to perform.

– Control the way down and accelerate up as fast as possible for each repetition.


F: Metcon (No Measure)

3 sets

30 sec star side plank (right)

Rest 20 seconds

10 Hollow body tuck to extension

Rest 20 seconds

30 sec star side plank (right)

Rest 20 seconds

10 arch up on bench

Rest 20 seconds
Goal: Core stability and endurance

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

Hollow body tuck to extension: https://www.youtube.com/watch?v=UPyHnrP8MYM

Arch up on bench: https://www.youtube.com/watch?v=mmsAzOee_G8