Train West Van – CrossFit
Warm Up (No Measure)
Squat Warm Up w/Coach
Back Squat
3 Sets
12/12 Lateral Box Banded Step Ups
[Rest 0:30]
6/6 Barbell SL Romanian Deadlifts
[Rest 0:30]
– Partner up for this, one box and bar between you
4 Sets of 4 Reps [75%]
[4 Second Pause]
– Base off Pause 1RM 2 Weeks ago, OR take 90% of your
1RM and take 75% of that
WOD (3 Rounds for reps)
For Total Reps
0:00 – 3:00
350/400m Row
AMRAP Box Step Ups
3:00 – 4:00
Rest
4:00 – 8:00
500/600m Row
AMRAP Box Jumps [20/24″]
8:00 – 10:00
Rest
10:00 – 15:00
650/800m Row
AMRAP Burpee Box Jumps [20/24″]
Ski option – Keep metres the same as quads will be more fresh
C2 Bike Option
700/800m
1000/1200m
1300/1600m
Extra Credit (No Measure)
3 Sets Per Leg
8 DB Rear Foot Elevated Split Squats
into
12 Rear Foot Elevated Split Squat Pulses
– Aim for heavier DBs than 2 weeks ago