Train West Van – CrossFit
Bike/Run Progression See Below
Warm Up – Coaches Choice (No Measure)
Chin Ups (3 Rounds for reps)
Every 2:00 x 3
2-3 Weighted Chin Ups
or
8-10 Challenging Reps
Then
Every 2:00 x 3
Max Chin Ups
Use a band that allows
8-10 Reps Minimum
Hang Clean
5 Sets
1 Clean Pull + 1 Hang Squat Clean
– 2 x Warm Up Sets + 3 x Working Sets at 88%
Banded Clean Deadlift (Weight)
4 Sets of 5
– 70% of Max Clean
– Moderate/Strong Band Tension but speed at the top must be maintained
Bike/Run Progression (Time)
2 Sets
800m Run
80/100 Cals Bike
800m Run
[7:00 Rest]
– Run and Bike at Target pace for Re-test