Wednesday, July 1st 2020


Wednesday, July 1st 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 Elevated pigeon stretch


– 5 seconds contraction pressing against the box with your legs

– 5 seconds stretch, moving your upper body toward the box

C. Specific

With a light KB

2 rounds

5/arm Strict Press in Split stance

5/side Single leg Bent over Row (Opposite arm and leg)

5/arm KB Snatch

5/side Front Rack Squat Tempo: 3-0-X-0


A: Clean (Multiple waves)

Score is 1+1 @87%

Set: Rep @%


1. 5+1 @62%

2. 3+1 @72%

3. 1+1 @82%

Rest 2 minutes

E90secOM x 3

1. 5+1 @67%

2. 3+1 @77%

3. 1+1 @87%

Rest 2 minutes

For time

5+1 @72%

3+1 @82%

1+1 @92%

Athlete: This is the second to last week of our weightlifting progression.

Points of performance:

– You must go a LITTLE heavier than you did last week. Remember, the principle we use in this cycle is the PROGRESSIVE overload.

Focus of the day:

1. Stay above the bar

In order to pull the bar efficiently off the ground and bring it to an optimal position to create power, you have to stay over the bar. This means to not open the hips too quickly. Opening the hips too soon in the pull would put your shoulder behind the bar and reduce your ability to pull the bar high enough to get under it. Tips to keep the proper position are:

– Keep your weight balanced on your foot (the entire foot is on the ground until the bar meets the hips).

– Push your knees out as much as possible. In fact, your knees should touch your forearms in your starting position.

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

If you want to be efficient in the receiving position, you have to be in contact with the ground as soon as possible after full extension. Because our goal is to maximize the stability of your reception, the sooner you apply force against the floor with your legs the better it is. Simply think about moving your feet quickly on the ground after extension.


B: Clean Pull (3×3 @105-110%)

Deficit Clean Pull

Goal: Improve the pull portion of your lifts.

Points of performance:

– The weight on the barbell needs to be at least as heavy as you 1RM Clean. What I like to do is to use the weight I aim to perform at the end of the cycle. If you want to Clean it, you first have to be able to pull it with good technique.

– Like for the previous sections of the day, keep shoulders above the bar.


C: Metcon (Time)

4 rounds

8 Thrusters @115/75lbs

16 Box Jumps 24″/20″

Right into

4 rounds


DB Step-ups @70/50lbs x 1, 24/20’’

Deficit Strict HSPU @4/2”
Main goal: Improve your HSPU

Like yesterday’s workout, we use exercises at the beginning of the workout to fatigue specific body parts before the HSPU. The only difference today is that we do it without pauses and thus with lower intensity.

Points of performance:

– Thrusters: Aim for unbroken sets.

– Box Jumps: Do not rush them.

– DB Step-ups: Do your best!

– HSPU: We continue to use the deficit to challenge your body and avoid accommodation. You should be able to do them in sets of at least 3 reps. Reduce the deficit as needed.

Session 2


A: Metcon (Time)

“Split Triple 3”

3 rounds

1000m Ski

100 Double-unders

1000m Run
Goal: Cardiovascular endurance.

Aim for consistency. Avoid starting too fast and crash. You better be conservative at the beginning and accelerate towards the end.


B: Metcon (No Measure)

Glute Bridge hold + DB Bench Press

3 x 10

Rest 60 seconds between sets