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
Dynamic Barbell Warm Up w/Coach [5:00] (AMRAP – Reps)
Clean and Jerk Cycling (8 Rounds for weight)
Every 1:30 x 8 Rounds
5 Touch and Go Clean and Jerks [135/95lbs]
– Choose a Weight that you can maintain for All 8 Sets Unbroken
WOD (AMRAP – Rounds and Reps)
16:00 AMRAP
8 Box Jump Overs
8 Toes To Bar
8 Alt DB Hang Snatches
[20/24″] [35/50lbs]
– Add 2 Reps every completed round