Train West Van – CrossFit
Warm Up (No Measure)
Squat Mobilization/Activation w/Coach
Back Squat (AMRAP – Reps)
6 Reps @ 80%
3 Reps @ 90%
Max Reps @ 95%
[AMRAP-1 on each set]
[Rest as needed between sets]
Newer Athletes – Practice 8-10 Sets of 5
Strict Handstand Push Ups (No Measure)
3 Sets
1:00 Piked SHSPU [-1]
[1:00 Rest]
1:00 Seated Barbell Z-Press [to Failure]
[1:00 Rest]
20 DB Push Press
[1:00 Rest]
2 Sets
Max Wall Facing SHSPU
[0:30-1:30 Rest]
Max SHSPU
[0:30-1:30 Rest]
10-20 Kipping HSPU
[Rest 4:00]
– If you find Strict HSPU challenging, rest 1:30
Squat Clean (Weight)
Every 0:20 for 4 Mins [12 Sets]
1 Squat Clean @ 75%
Newer Athletes – No % Prescription
Extra Credit (No Measure)
3 Sets
10 Banded Tricep Extensions +
10 Overhead Banded Tricep Extensions
[Rest 2:00]