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 – Coaches Choice (No Measure)
WOD (4 Rounds for reps)
5:00 AMRAP [3:00 Rest] x 4
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12 Cal Row
12 Wallballs [14/20lbs
Add 2 Reps After Every Completed Round
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8 Hand Release Push Ups
40 Double Unders
Accessory (Checkmark)
3 Sets
0:25 Side Plank / Side
30 KB Russian Twists
Max Effort L-sit Hold
– Rest as needed between