Train West Van – CrossFit
Warm Up (No Measure)
30 Dowel/PVC Passovers
10 Squatting T-Spine Rotations
0:30 Overhead Squat Hold
Dorsi Flexion Stretch w/Coach
Hip Openers w/Coach
30 Dowel/PVC Passovers
10 Squatting T-Spine Rotations
0:30 Overhead Squat Hold
Set up from Rack and Overhead Squat Practice
Overhead Squat (Weight)
From Rack w/Partner or Partners
7 Reps @ Light Weight
5 Reps @ Increased Weight
3 Reps @ Increased Weight
3 Waves for Quality Reps
Record Heaviest 3
Waves Example –
7 Reps @ 55lbs – 5 Reps @ 75lbs
3 Reps @ 95lbs
then
7 Reps @ 75lbs – 5 Reps @ 95lbs
3 Reps @ 115lbs
Sub DB Overhead Lunge / Side
WOD (Time)
For Time [10:00 Cap]
400m Run
50 KB Swings [35/53]
20/30 Cal Echo Bike
or
30/40 Cal C2 Bike
40 KB Swings
200m Run
Intention is a Max effort sprint
Stagger by 4:00 if needed
Share equipment
Extra Credit (No Measure)
3 Sets
Max Effort DB Pinch Grip Hold
[Rest 1:00 Between]