Skip to content
Home » News » CrossFit – Mon, Aug 12

CrossFit – Mon, Aug 12

    Train West Van – CrossFit

    Warm Up (No Measure)

    Dynamic Mobilization w/Coach

    – 5/5 Arm Swings per direction

    per side

    10 Standing Alternating Toe Touch

    5 Sprawls

    10 Alternating Groiners

    10 Scap Push Ups

    5/5 Kneeling Thoracic Rotations

    10 Wrist Rocks

    20 Down Dog Calf Pumps

    10 Piked SHSPU

    WOD (AMRAP – Reps)

    2 Rounds [36:00]

    2:00 Ski

    1:00 Piked SHSPU

    1:00 Double Unders

    1:00 Toes To Bar

    1:00 Wallballs

    – 3:00 Rest –

    2:00 Row

    1:00 KB/DB Snatches [5/5]

    1:00 Wallballs

    1:00 Hand Release Push Ups

    1:00 Box Jump Overs [Step Down]

    – 3:00 Rest –

    RX+ = Strict HSPU, Ring Muscle Ups instead of HR Push Ups, 35/53 KB, 20/24″ Box
    In groups, One Athlete Starting on Ski, One on Row and 2 Athletes Starting Staggered by 2:00

    – Share Area, Set out Row and Ski Back to Back, 1 Wallball and Spot Ideally between Group, 1 Wall Space for Gymnastics – Can do HR Push Ups and Piked in same HSPU Space , 1 Box, KB and A Pull Up Bar for Toes To Bar

    Accessory (No Measure)

    2 Sets

    12-15 DB Lateral Raises [8/10 RPE]

    [Rest 0:45]

    1:00 Wall Sit

    [Rest 0:45]

    1:00 Max V-Ups [1 Sec Pause at top]

    [Rest 0:45]