Wednesday, July 8th 2020


Wednesday, July 8th 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 banded hip mobilisation

10 repetitions/side

C. Specific

2 sets

5/leg Single DB Bulgarian Split Squat

5/leg Single DB Bulgarian Split Squat hold + Strict Press

5/leg Single leg Hip Thrust

30 Single unders

Then 15 Jumping Squat increasing power every following rep.


A: Clean and Jerk (6-5-4-3-2-1 @60-95%)

6reps @60%

35 Double-unders

5reps @70%

35 Double-unders

4reps @80%

35 Double-unders

3reps @85%

35 Double-unders

2reps @90%

35 Double-unders

1reps @95%

Rest as needed

3 x 3 @80%

Athlete: This is the last week of our weightlifting progression before we test.

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. Reduce time in the air and maximize contact with 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 the 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.

2. Upper back position

Because you’re going to lift a heavy bar in workouts, you may tend to lift the hips too soon when you’re tired. In order to avoid that, simply think about keeping tension in your lower + upper back and to apply force against the ground with your LEGS.


B: Metcon (Weight)

Floating Clean Pull

3 x 3 @105-110%
Goal: Upper back position

The purpose of this exercise is to improve your position on the first and seconds pull, mostly on the lift off. BUT, in order to do so, you MUST move with good form and respect the points of performance!

Points of performance:

– Make sure your weight is balanced over the entire foot.

– You need to have the intention to move vertically, not horizontally.

– Back angle should be approximately the same from the range of the lower position to the knees in both the ascent and the descent.

– Focus on applying force with your legs.


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes

10/8 Cal Bike

9 DB Facing Burpees

8 DB Front Squat @2 x 50lbs
Goal: Improve your capacity in longer workouts with non-complex exercises

It’s a classic workout in qualifiers for larger size competitions. In training, these are a really good opportunity to work on your pacing. My suggestion when doing this type of WOD is to start slower and accelerate by half-time.


D: Metcon (Weight)

Barbell Paused Hip Thrust

3 x 8 @As heavy as possible

Rest 90-120 seconds between sets

Pause for 2 seconds at the top
Goal: Glute strength-endurance

*If you remember the weight you used two weeks ago, go for a little heavier today.*

This exercise is one of my favorites when it comes to working on glutes. If correctly performed, they have a lot of benefits including:

– Increase posterior chain strength.

– Improving efficiency in every hip extension movement.

– Improve your power and comfort at the bottom position of a squat.

– Improve lower body stability AND core stability.

Points of performance:


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

– The 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.

Session 2


A: Metcon (Distance)

45minutes Run


Long road bike ride


Long Swim

– Improve your endurance

– Improve your mental ability to keep going without rest for a long period of time.

Points of performance:

– RPE 7-8/10