Announcements
With the CrossFit Open coming to a close, it’s time to build on what the last three weeks revealed about our fitness. For most of us, that means sharpening the areas that showed up as weaknesses.
Here’s what’s coming next in programming:
Back Squat Cycle (6 Weeks)
We’ll begin a new back squat cycle focused on leg endurance and positional strength. No 1RM testing yet, this is about building a stronger base.
40:00 EMOMs Are Back 😉
These longer EMOMs build work capacity, strength endurance, and movement consistency in patterns we see all the time in WODs.
Barbell Cycling Focus
We’ll be working specifically on Clean & Jerk cycling, building toward the classic benchmark workout “Grace” in about 5–6 weeks.
Speed Sumo Deadlifts
A perfect complement to back squats. These help develop posterior chain strength, and resilience in the back and knees.
Upper Body Pulling Strength
Expect progressions and volume aimed at improving Pull-Ups, Toes-to-Bar, Chest-to-Bar, and Muscle-Ups.
Train West Van – CrossFit
Warm Up (Checkmark)
2:00 Bike/400m Run
Squat Warm Up w/Coach
Back Squat
Every 3:00 for 6 Rounds
8 Reps [45-50%]
– 3 Second Eccentric [30X1]
WOD (Time)
4 Rounds for Time
16 KB Goblet Reverse Lunges
16 V-Ups
16 KB Swings
16 V-Ups
– Full KB Swing Overhead
– V-Ups, Hands and Feet Start and End on floor, touch feet with straight legs, try not to scale down to bent legs