Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Shoulder Press
Build to 5RM
– This is a Cycle Test, therefore we are looking for your true 5RM here, go to failure, take small jumps but keep
number of sets under 7
– Ensure the bar rests on the shoulders between reps
Handstand Push Ups (No Measure)
All Athletes – 3 Sets
3 Wall Hip Extensions
– Complete all the Gymnastics progressions before moving to the Z-Presses
Choose Kipping or Strict
Kipping
4 Sets of Each
3 Kick to Handstand – Lower to Tripod, bring legs down to load for kipping, w/coach or spotter, practice
10 DB Z-Press
– 2 Second Pause at Eye Level
On Way Up
– Use Same loading as last week [8’s]
Strict
4 Sets of Each [1:00 between]
8-10 Deadstop Strict HSPUs
[Last week 6-8]
10 DB Z-Press – 2 Second Pause at Eye Level On Way Up
– Use Same loading as last week [8’s]
Bench Press
4 Sets of 8 Reps
[Moderate Weight]
[Rest 2:00 Between Sets]