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CrossFit – Mon, Apr 1

    Train West Van – CrossFit

    Warm Up (No Measure)

    For Quality

    10-8-6-4-2

    Overhead Squat / Dowel or Empty Bar

    Scap Swimmer

    Scap Pull Up

    Handstand Push Ups (No Measure)

    Beginner HSPU

    4 Sets

    0:20-0:30 Handstand Hold

    8-10 Tempo Push Ups [4111] [Hold above ground w/tension]

    30/30′ DB Overhead Carry

    [Full Lock Out]

    [Rest 0:30 between movements]

    Intermediate HSPU

    [Have Some Reps]

    4 Sets

    2-5 Strict Handstand Push Ups at Challenging Progression

    12-15 DB JM Press [Floor]

    2:00 Ski/Row Recovery

    Advanced HSPU [Have 10+ Reps]

    4 Sets

    Max Effort SHSPU

    2:00 C2 Bike Recovery / Echo No Arms

    Push Press

    EMOM x 10 [Alternating]

    Odd Mins : 5 Push Press [Build]

    Even Mins : 8/8 Chainsaw Row

    Finisher – 1 Max Effort Set of Push Press

    at 65% of 5

    3 Sets

    15 Barbell Z-Press

    10 Side Delt Raise

    20 Bent Over Flys

    0:20 Dead Hang From Bar

    [Z-Press Empty Bar, Add Tempo to make challenging]

    Extra Credit (No Measure)

    Accumulate

    100 Light Band Face Pulls

    1:30 Side Plank/Side