Wednesday, July 15th 2020


Wednesday, July 15th 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

– Gutes

B2. PNF Bande hip mobilisation

10 in and out movement/side

C. Specific

2 sets

5/leg Single leg RDL + Knee drive

5/leg Single leg Hip Thrust

Elbow rotations

Every 30 seconds for 4 sets

3 Tuck Jumps


A: Metcon (3 Rounds for time)

Speed Clean ladder

Round 1:

1 @50%

1 @55%

1 @60%

1 @65%

Rest 3-5 minutes

Round 2:

1 @60%

1 @65%

1 @70%

1 @75%

Rest 3-5 minutes

Round 3:

1 @65%

1 @70%

1 @75%

1 @80%
Goal: Deload

In order to be in good shape to max out next week, it is really important here that you respect the goal of the work. We do not want you to move heavier than 80%. If possible, recreate the competition set-up and use multiple bars. If you only have access to one barbell, change the weight as fast as possible between reps.

Points of performance:

Be powerful

Aim to create acceleration as soon as the bar is above your knees.

Move with good form

One week before maxing out, it is really important that you teach your body to move well. Here are some points we worked on in the last phase of the cycle:

1. Reduce time in the air and maximize time with contact against the ground

2. Upper back angle

3. Stay above the bar

4. Back tension in first and second pull

5. Try to meet the bar with the shoulders as fast as possible after full extension.


B: Metcon (Weight)

Floating Snatch Panda Pull

5 x 3 @90%

Focus on back arch and overall positioning
Focus on back arch and overall positioning



C: Metcon (AMRAP – Rounds and Reps)

AMRAP 16minutes

60/50 Cal Row

100 Double-unders

60 TTB

100 Double-unders

15 Bar Muscle-ups

100 Double-unders
Goal: Pull + Core endurance in gymnastic movements

Points of performance:


Sustained and consistent pace


Do your best. If Double-unders are a strength for you, use this time to focus on your breathing.


DO NOT REACH FAILURE. Keep in mind that you have to perform 15 Bar Muscle-ups later in the workout. If possible, always drop off the bar 2-3 reps before failure. Use a close grip width.

Bar Muscle-ups

Keep in mind that your core is tired from the TTB and your upper body is tired from the rower.

Scale by reducing reps or C2B


D: Metcon (4 Rounds for weight)

4 sets

10 Barbell + band Hip Thrust @AHAP

6 Explosive Band only Hip Thrust

Rest 60-90 seconds
Goal: Glute Strength-endurance + speed-strength

The purpose of this exercise is to improve your ability to produce power with your glutes under fatigue. This is something that can be really helpful at the end of a workout with mod-heavy Cleans for example.

Points of performance:


– Avoid shrugging with your shoulders. Shoulder blades must remain down and together for the entire duration of the movement.

– Barbell should be at the intersection between your upper and lower body in order to allow hip flexion.

– The feet must be positioned in order to be directly under the knees when you’re at the top of the movement.


– Spine stays neutral: No hyperextension!

– Think about pushing with the back of your foot.

– Aim to reach a full range of motion. Your upper body should be parallel to the ground at the top.


E: Metcon (No Measure)

4 rounds

10 Hip Thrust Hold + DB Pullovers

Rest 20 sec

6 Slam ball @20lbs

Rest 60 sec
Goal: Improve the backward swing of your Bar Muscle-ups + core

Points of performance:


Shoulder, hip and knee must stay perfectly aligned for the entire movement.

Slam ball

Think about Covid-19 on the floor right in front of you and slam it as hard as you can with the ball.