Announcements
Happy New Year!
– Plenty to look forward to for 2025 for you all! First up
Stu [@workmoveplay] is hosting a Squat Clinic – Sunday 26th Jan from 2:00-4:30pm [$65]
Highly encouraged to Sign up and work on that perfect Squat position to take into the training year, whether you struggle with Depth, Stability, Strength, all will be covered and improved 🙂
– Programming this week is a mixed bag before next week we start our new Cycle leading upto the CrossFit Open and Competitive Season.
– As always, don’t forget to refer friends to us who are looking for a new start in Fitness or a change. Adding new classes last year, We now have class times to suit anyone. Upon sign up for a membership, you will recieve a month for free from the referral 🙂
Train West Van – CrossFit
Warm Up (No Measure)
Dynamic Shoulder Warm Up w/Coach
Upper (Weight)
w/Partner[s] sharing KB’s and Bench
4 Sets
Max DB Bench Press [AMRAP-1]
[Rest as needed]
Max KB Gorilla Row [AMRAP-1]
[41X1 Tempo]
[Rest as needed]
– Choose DB based off what you hit last week for top set of Top to Bottom Bench, If unknown, Aim for
15-20 Reps on first set
– Maintain Tempo On Gorilla Row
3 Sets
6-10 DB Strict Press [Standing] into…
5 DB Push Press
[Rest as needed]
– Choose weight that is challenging within Rep Range
– Straight into Push Press with no break
– Record weight for DB Bench
WOD (Time)
Karen but Slower’ [14:00 Cap]
30 Sets of
5 Unbroken Wallballs
– 5 Second Mandatory Rest
between sets
– Focus on Foot position and Squat Depth/Mechanics
– If Karen is an easy Workout for you, increase height of wallball Target or weight of ball
– Effort should not exceed 8/10 RPE
Team Option – 300 Wallballs for Time, must be sets of 5