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Train West Van – CrossFit
Warm Up (No Measure)
2 Sets
12 Band Passovers
12 Band Strict Press
12 Banded Good Mornings
6 Beat Swings
3 Inch Worms
Bar Muscle Ups (No Measure)
*Note – If you are not close to performing a bar muscle up,
these drills still have carry over to Toes To Bar and Pull Ups
Control Your Swings, Single Swings ONLY
GET A SPOTTER FOR BEAT SWINGS
10:00 Of Working Through
Bar Muscle Up Swing Steps
– Jump to Hollow
– Jump to Hollow to Patient Arch
– Add in Toe Rise – To Target
– Hip Drive with Toe Rise + Press Down on Bar with Straight Arms
**Each step leads into the next,
do not skip ‘easier steps’
Accumulate
30 Belly to Bar Press
4 Sets
10 Straight Arm Banded Push Downs
[use band and dowel]
Have Some?
EMOM x 10
X’ Reps – Coach advising how many based on your current
max reps/technique
WOD (AMRAP – Rounds and Reps)
Teams of 2 – Alternating Movements
15:00 AMRAP
7 Pull Ups
7 DB Push Press
7 Deadlifts
RX+ = Chest To Bar Pull Ups
Handstand Push Ups
Deadlifts 155/225
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Extra Credit (No Measure)
4 Sets
6 Barbell Bent Over Rows [Heavy]
1:00 Plank