Train West Van – CrossFit
Warm Up (No Measure)
3:00 Machine Of Choice
2 Rounds
3-5 Beat Swings
0:10 Ring Support / Ring Rocks
0:15 Hollow Hold
5 Hand Release Push Ups
10 Lunges w/Overhead Reach
Gymnastics
Demo Progressions and Pair Up if needed
WOD (Checkmark)
3 Rounds For Quality
50 Air Squats
0:20 Ring Support Hold
12 Piked Strict Handstand Push Ups
12 Chest To Bar Pull Ups
24 DB Push Press
24-30 V-Ups
Rest – 400m EASY Run
Time to Work on Gymnastics Skill
Make sure this is for Quality, Deep Upright Air Squats
Pike Body up to challenging Position for HSPU
Use Minimal band assistance that you must break up sets for Chest To Bar Pull Ups or Challenging Ring Rows. Tough Weight for Push Press
WOD (3 Rounds for time)
RX+
– Choose this option if you can do the movements with full ROM, drop numbers as needed – Talk to coach if unsure
3 Sets
1000m C2 Bike
8 Muscle Ups
12 Strict Handstand Push Ups
16 Chest To Bar Pull Ups
24 Kipping Handstand Push Ups
32 GHD Sit Ups / Anchored Med Ball Sit Ups
4:00 Rest Between Sets on Machine