Train West Van – CrossFit
Warm Up (No Measure)
200m Easy Run
2 Rounds w/Coach
10 Banded Strict Press
10 Squatting Thoracic Rotations
10 Wrist Rocks
0:30 Down Dog
Handstand Push Ups (Checkmark)
*Complete 4 Sets of movement before moving to next exercise
Athletes choose either progression to work through. NOTE, if you never intend to do CrossFit Competitively, work on Strict first.
Kipping
4 Sets of Each [1:00 Between]
6 Kick to Handstand- Lower to Tripod*
6-12 High Box Piked HSPU
8 DB Z-Press – Pausing at Eye Level on way up
*Can work towards kipping here
Strict
4 Sets of Each [1:00 between]
6-8 Dead-stop Strict HSPUs*
8 DB Z-Press – Pausing at Eye Level on way up
20-25 Banded Tricep Extensions
*Can add 1 Abmat only here, if not, work negatives
WOD (AMRAP – Rounds and Reps)
AMRAP 12:00
16 Unbroken DB Thrusters
200m Run
RX+ = 35/50lbs