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CrossFit – Fri, May 10


    Programming going forward will be Training Think Tank Compete/RX

    I [Rob] Personally have been following this for 3 Years and have seen great results, while implementing that style of training as much as Class allows within the last few years. As many of you know, we also utilize the Conjugate Strength Philosophy and we have been adding that into class as well [Variations on Heavy Single Reps of Upper and Lower body movements, up-to Triples, Alongside Dynamic Upper and Lower Days]

    With a Competitive Training programme, which many of you enjoy, I have added in ‘Extra Credit’ Work to be done outside of class, this can be done before or after class, providing it is away from the Class that is in session.

    Once a week – I will be also adding in Progressions on certain movements under ‘Skill/Additional Work’ Tab

    PS. As Classes become busier, lets ensure we are always working as a team, help each other load/unload bars, communicate about Space, Sign up in advance. You are all Amazing, Thank you!

    Train West Van – CrossFit

    Warm Up (No Measure)


    Banded Strict Press


    Beat Swing

    0:20 Heel Elevated Wall Sit After Each Round

    Shoulder Press

    4 Sets

    10-12 Reps w/3111 Tempo

    [Rest 1:30]


    8 Sets

    3 Reps w/2 Second Pause at Shoulders for Max Speed

    [every 1:30]

    WOD (Time)

    4 Rounds for Time

    16 DB Suitcase Lunges

    200m Run

    12 Pull Ups

    RX+ = 16 Chest To Bar

    35/50 DBs

    400m Run

    Extra Credit (No Measure)

    4 Sets

    10 Ring Push Ups or Ring Dips

    15 Standing Barbell Bicep Curls

    20 Banded Face Pulls

    – No Swing on the Bicep curls

    – Pause at end range of Face Pulls