HV Tribe CrossFit – CrossFit Compete
Warm-up (No Measure)
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)
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
B2. PNF Quad stretch
– 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)
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:
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)
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)
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: