Wednesday, June 10th 2020


Wednesday, June 10th 2020

HV Tribe CrossFit – CrossFit Compete

View Public Whiteboard

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

– Quads

B2. PNF Quad stretch

5 repetition/leg

– 5 seconds contraction, pushing against the band with your foot

– 5 seconds stretch, pulling your foot up with the band


Single DB warm-up

7/7 Single leg RDL

7/7 bent over row

50’ Broad Jumps

7/7 Front Squat (2 seconds pause at the bottom)

7/7 Hang Clean

50’ Broad jumps


A: Metcon (Time)

For time

15 Squat Clean @185/125 or 65%

5 Rope climb

12 Squat Clean @225/155 or 70%

5 Rope climb

9 Squat Clean @245/165 or 75%

5 Rope climb
Athlete: Exactly like Mondays workout, we reduced the % to 75% and used a format workout for weightlifting. This week we use regular rope climbs instead of legless to help you recover.

Point of performance:

– Start with a comfortable 8.5/10 perceived effort.

– Use a steady pace for the entire workout. Challenge yourself to perform a lift every X seconds. Doing this may help you keep your consistency.


B: Metcon (Weight)

Every minutes for 10 sets

3 Sumo Deadlift @RPE 7/10
Goal: Post chain

Points of performance:


– Perfect form!

– Aim for standing up with speed.

RPE 7/10 means that you feel really confident with the weight. There is no hesitation at all when you grab the bar and the weight moves up in one smooth motion.


C: Metcon (AMRAP – Rounds and Reps)

3 sets of:

AMRAP 5minutes

3,6,9,12… Burpees Box jumps @24″/20″

3,6,9,12… Wallballs @20/14lbs

20 Double unders

Rest 2 minutes between sets
Goal: Cardiovascular and power endurance

This workout is designed to complement the previous section. Just try to be consistent by using a short recovery period and by pacing yourself on the burpees.


D: Metcon (No Measure)

3 sets

20 Banded leg extension

30 sec Bear hug Wall-sit @Heavy
Athlete: The leg extension should be done with a light band so you can perform the 20 reps without reaching muscular failure. As for the wall-sit, use a weight that allows you to keep a good posture. The goal with this movement is to improve your ability to keep an upright position under fatigue.


E: Metcon (No Measure)

Reverse hypers

3 x 12 @light

Rest 60 secondes between sets
Athlete: For today, this exercise is meant to create lower back decompression. This is why it is important to use a light weight and to reach the proper range of motion. Here is Louie Simmons, thoroughly and effectively explaining this movement: