HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
Bike or Row
3 minutes @easy, nose breathing
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
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’ 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
– 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.
Assault bike: 800m
Assault runner: 300m
C: Metcon (AMRAP – Rounds and Reps)
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)
20 Hollow body rocks
30 sec Reverse plank
Hollow body rocks: