Train West Van – CrossFit
Warm Up (No Measure)
2:00 Bike/Run
Ankle Mobilization w/Coach
Glute Warm Up w/Coach
DB Deficit Reverse Lunge (Weight)
4 Sets
8/8 DB Suitcase Reverse Lunge from Moderate Deficit [45lbs +]
[Build over 4 Sets]
[Rest 0:30 between sides / 2:00 Between Sets]
Lower Accessory (Weight)
4 Sets
10-15 Rower or Slider Pike Ups
[0:30 Rest]
16 Toe Elevated Dumbbell Romanian Deadlifts w/30X1 Tempo
[Rest 0:30]
20-40 Calf Raises [From Plate]**
[Rest 0:30]
**newer to these, stick to 20 reps only
Score Weight for RDLs
Lower Accessory 2 (Weight)
4 Sets
30 Banded Hamstring Curls
[Rest 0:30]
30-40 Half Sit Ups to Bar
[Rest 0:30]
100′ KB/DB Farmers Carry AHAP
[Rest 0:30]
0:30 Heel Elevated Glute Bridges
[Rest 0:30]
Score Weight for Farmers Carry
Optional Cardio (AMRAP – Reps)
0:30 Work / 0:30 Rest x 21
Ski Cals
Bike Cals
Burpee to Plate