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CrossFit – Fri, May 17


    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)

    Barbell Warm Up w/Coach

    Push Press

    Every 2:00 for 6 Rounds


    Build to Max


    5 Push Press – Focus on Leg Drive and Dip Depth

    – 0:20 Arm Extended Plank IRT

    – Build over 6 Rounds but leave reps in tank

    WOD (AMRAP – Rounds and Reps)

    AMRAP 20:00

    Teams of 2 – Alternating Movements

    6/8 Cal Ski

    7 Strict Handstand Push Ups

    7 Strict Pull Ups

    at 10:00 – Movements Switch

    6/8 Cal Row

    7 Kipping Handstand Push Ups

    7 Pull Ups

    – Split Class to Teams, and Teams find another team to switch with on 10:00 Mark

    Extra Credit (Weight)

    3 Sets

    18-14-10-6 [Increasing weight]

    Top to Bottom Arnold Press

    – Heavier Than Last Week [9th May]

    4 Sets

    0:30 Max Hanging L-Flutter Kicks

    [or Alternating V-Ups]

    [Rest 0:30]

    0:30 Max Pike Janda Sit Up

    [Rest 1:00]