Wednesday, August 19th 2020


Wednesday, August 19th 2020

HV Tribe CrossFit – CrossFit Compete

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Warm-up (No Measure)

A. General

3 rounds @increasing intensity on each round

2 minutes Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

B1. Soft tissue mobilisation

With a barbell, a foam roller or a LaCrosse ball

45-60 seconds/side

– Glutes

B2. PNF Pigeon stretch

5 repetitions/side

– 5 sec Contraction, pushing against the ground with your leg

– 5 sec stretch, moving your upper body toward your knee

Here is a great video of Aaron Horschig showing some exercises for your lower body mobility, including the Pigeon stretch

C. Specific

2 sets

5/leg Face up Chinese plank + knee drive

50’/side Bottom up KB press

5 Tempo Goblet Squat 3-1-X-0

5 Jumping Squat


A: Metcon (Weight)

Speed Banded Deadlift

EMOM 12minutes

2 reps @40% + Hard band
Goal: Improve your ability to move with speed in barbell pulling movements


B: Metcon (Time)

Buy in: 50/40 Cal assault bike

8 rounds

30 Double unders

5 Front Squat @225/155lbs

7 Strict HSPU

Buy out: 50/40 Cal assault bike
Goal: Improve your ability to perform in long and heavy workouts

Scale load for RPE 8/10

Points of performance:

– DO. NOT. START. FAST. Your goal here is to complete each round in the same time.

– For the bike, have in mind that it’s only there to increase your heart rate before the 8 rounds.

– Fight as much as you can on the last 50/40cals.


C: Metcon (Weight)

3 sets

10 Snatch high pulls from high hang @AHAP

5 Seated High Box Jumps

Rest 60 seconds
Goal: Improve the last portion of the pull in your Snatch.

Points of performance:

Snatch high pull

– Pull the bar as high as you can (just under the chin if possible)ir.

Seated high box jump:

Focus on making the hip travel as high as possible in the ascent.


D: Metcon (No Measure)

3 sets

15 Good morning

200′ Sled push @walking

30 Banded triceps extension
Goal: Post-chain endurance

Good morning

– Empty barbell or light weight

– Knee should be almost straight

– Push you hips back to create a pendule motion

Sled push

– The weight on the sled has to be light enough so you can perform then entire 200’ unbroken.

Banded triceps extension

– Move with speed

– Unbroken sets


E: Metcon (Weight)

Single DB/KB + band suitcase walk


Odd: 20-30 sec Right side

Even: 20-30 sec Left side
Goal: Core stability

Points of performance:

– Make sure your upper body remains in a straight and upright position. Do not bend to the side to compensate for the weight.


Session 2


A: Metcon (Distance)

Trail run with backpack for 35 minutes
Goal: Improve your performance in a long workout with continuous effort.

Points of performance:

– Start with a pace you are sure you can maintain for the whole 35 minutes. I’d prefer you accelerate at the end. Starting too fast may force you to change your mechanics due to fatigue and reinforce a bad technique.