Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Back Squat
Set 1 – 10 Reps at 60%
Set 2 – 8 Reps at 65%
Set 3 – 6 Reps at 70%
Set 4 – 6 Reps at 75%
Set 5 – 6 Reps at 80%
[Rest as needed]
If you are Doing Murph Tomrrow
5km Row or 10,000 C2 Bike, or mix
Bar Muscle Ups (No Measure)
– In Pairs for spotting, no exceptions
– No Banded BMU, ensure we are working steps below
10:00 Of Working Through
Bar Muscle Up Swing Steps
– Jump to Hollow
– Jump to Hollow to Patient Arch
– Add in Toe Rise – To Target
– Hip Drive with Toe Rise + Press Down on Bar with Straight Arms
**Each step leads into the next, do not skip them
Accumulate
50 Banded Hollow Pulls
4 Sets
12-15 Straight Arm Banded Push Downs
[use band and dowel]
– Push from parallel to legs