Wednesday
HV Tribe CrossFit – CrossFit Compete
A. CONDITIONING
Metcon (Distance)
7 SETS
3:00 Row @ (5k Pace)
-Rest as Needed b/t Sets-
(Score is Distance)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
20 Cal Bike or 2:00 Run, Bike or Row
-Into-
3 ROUNDS
7/7 Single Arm DB High Pulls
7/7 Single Arm DB Strict Press
25’/25’ Single Arm Overhead DB Walk
-Dumbbells away and barbells come out-
SPECIFIC WARM-UP
1 ROUND
10 Strict Press → 10 Push Press → 10 Push Press w/ Pause at the top
10 Alternating Groiners → 10 Glute Bridges → 10 Up Downs
1 ROUND
10 Push Press
10 Glute Bridges
1 ROUND
10 BB Push Press w/ (:01) Pause at the top
10 Up Downs
Workout
Metcon (Time)
FOR TIME
100 Push Press (135/95)|(95/65)*
*Every time you break 10 Up-Downs
(Score is Time)
C. STRENGTH / GYMNASTICS
Deadlift (10×2)
10 SETS
2 Deadlifts (Deadstop)
(Score is Load)
Metcon (Weight)
EMOM x 10 MINUTES
2 TNG Power Cleans + 2 Front Squats
(Score is Load)
Hang Power Clean (20×1)
EVERY :30 FOR 20 SETS
1 Heavy Power Clean (80-85% of 1RM)
(Score is Load)
