Train West Van – CrossFit
Warm Up (No Measure)
w/Coach Leading
3 Rounds
0:20 Barbell Front Rack Stretch
5 Strict Press
4 Push Press
3 Tall Jerk / Jerk Balance / Split Jerk
6 Sets : 1 Tall Jerk [Build]
Taking Barbell from Floor
2 Sets from Forehead
2 Sets from Chin
2 Sets from Front Rack
Split Jerk
From Rack
5 Sets of 1 Rep [75-80%] or [7/10 RPE]
Rest as needed
Upper Pressing (No Measure)
1 Warm Up Set then
3 Sets
6 Bench Press [75%]
[Rest 0:30]
3-5 Wall Walks [For Speed]
[Rest 0:30]
1:00 Max Strict Handstand Push Ups
[Rest 3:00]
In Groups of 3-4, Upper Body Muscle Endurance Work
Keep Rest time roughly 0:30 between movements and 3:00 between sets, this can however be adjusted
– Sub Piked Box Handstand Push Ups
or 1:00 Seated DB Z-Press