Tuesday, June 9th 2020


Tuesday, June 9th 2020

HV Tribe CrossFit – CrossFit Compete

View Public Whiteboard

Warm-up (No Measure)

A. General

Bike or Row

3 minutes @easy, nose breathing

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Calves

B2. Dynamic leg swings

Side to side x 15/15

Front to back x 15/15


25’ walk on heels

25’ walk on toes

25’ Samson stretch

25’ Carioca

25’ Stiff leg shuffle

25’ Skip A

25’ Dynamic high knees


A: Metcon (Weight)

Snatch Turnover from high blocks

5 x 3 @ AHAP with good form

Hold 2 seconds in the reception (Deep Squat)

Turnover from high boxes: https://www.youtube.com/watch?v=wgDXDrTZo6g

Goal: Improve your ability to maintain tension in your 3rd pull and your comfort in the deep Squat.

Points of performance:

– The heels and the bar lift off the floor/boxes simultaneously.

– Your shoulders are slightly behind the barbell.

– Make sure you’re in total control in the deep squat before standing up. Use this exercise to improve your consistency to catch the bar in the EXACT same position every time. Core is braced, elbows and locked, your entire foot is on the ground and you’re balanced.


B: Metcon (No Measure)

E2MOM for 20 minutes

Alternate between

– 800m Bike erg

– 400m Run
Goal: Reduce intensity compared to the last 6 weeks.

Your goal today is to move at 85%. Your pace will be challenging, but you will be able to keep a consistent pace without any problem for the entire workout.

Scaling options:

Assault bike: 800m

Assault runner: 300m


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes


8/8 Pistols

8 Strict HSPU

8/8 KB hang Clean @1x 53/35lbs

Perform this with a RPE of 85%
Goal: Gymnastic conditioning

We designed this workout with a low rep scheme because we want you to be able to perform every movement unbroken for the entire workout. We want to avoid the rest period between sets of the same movement. That being said, if you think that you cannot perform 8 reps unbroken, you can reduce the number of reps to 6 or 4.


D: Metcon (No Measure)


Odd: 8 Single leg Swiss ball leg curls + side plank (Both right)

Even: 8 Single leg Swiss ball leg curls + side plank (Both left)
In the minute, perform 8 repetitions of leg curls and side plank for the remaining time.

Swiss ball leg curl: https://www.youtube.com/watch?v=5caXDdX30q8


E: Metcon (No Measure)

4 sets

20 Hollow body rocks

No rest

30 sec Reverse plank

No rest
Hollow body rocks:


Reverse plank: