Tuesday, June 30th 2020


Tuesday, June 30th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General

5 rounds

50 seconds @easy, nose breathing

10 seconds acceleration

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Lats

B2. Prayer stretch

2 x 5 deep breaths



2 sets

10 Hollow Body Lat Pulldown

5/5 Single leg RDL + Knee drive

5 Slam ball


A: Metcon (Weight)

Weighted Paused Strict Chest to ring

3 x 4-8

2 minutes easy Bike between sets
Goal: Upper body strength

Points of performance:

– Keep your chest up for the entire movement.

– Keep pulling as hard as you can at the top

– Keep your body stacked: Legs together, core braced.


B: Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes, alternate between these 2 workouts


2 rounds

20/15 Cal Ski

20 GHD Sit-ups


2 rounds

10 Power Snatch @115/75lbs

6 Bar Muscle-ups
Goal: Pulling endurance

Goal: The movements of the first workout have been chosen in order to fatigue specific body parts and make the Bar Muscle-ups more challenging. The Ski will fatigue your lats and your ability to pull yourself above the bar. On their part, the GHD Sit-ups will fatigue your core and limit your capacity to be powerful in the Swing.

Points of performance:

Ski: Consistency

TTB: Quick kick. Use a close grip.

Power Snatch: Try to cycle the bar and perform the 10 reps in 3 sets maximum.

Bar Muscle-ups: Focus on being explosive on the back swing

Movement Conditioning

C: Metcon (AMRAP – Rounds and Reps)

HS walk


As many 50′ unbroken in 5 minutes


As many 25′ unbroken in 5 minutes


As much distance as possible in 5 minutes
Athlete: Keep in mind that your core and your upper back are tired from the previous workout.

Tip of the day: Do not make the common mistake of looking too far forward. Look between your thumbs or a little more back.


D: Metcon (Weight)

E2MOM for 6 minutes

100’ Rope Sled Pull
Athlete: Use a weight that allows you to perform the 100’ unbroken.

– Standing, hand over hand.

– The sled is moving, not your body.


E: Metcon (No Measure)

Bird dog + lateral raise

3 x 10//side

Rest as needed between sides and sets

Hold every rep for 2 sec at the top