Train West Van – CrossFit
Warm Up (No Measure)
2 Rounds
0:20 Scap Push Ups
0:20 Sprawls
0:20 Squatting Thoracic Rotation
0:20 Air Squats
0:20 Down Dog
Pull Ups (Weight)
Beginner [Have None]
4 Rounds
5 Scap Pull Ups +
5 Strict Pull Up Negatives
[0:30 between]
20 Straight Arm Band Push Downs
[Rest until full recovery]
Intermediate [Have Some]
4 Rounds
5 Pull Ups @ most challenging progression
20 Straight Arm Band Push Downs
[Rest until full recovery]
Advanced [Have 5-10 Strict]
4 Rounds
2 Weighted Pull Ups [Build] +
3-5 Strict Pull Ups
[0:30 between]
20 Straight Arm Band Push Downs
[Rest until full recovery]
WOD (Time)
Teams of 2 [30:00 Cap]
6 Rounds [Alternating Full Rounds]
9/12 Cal Ski
12 Bar Facing Burpees
12-9-6 Thruster [65/95lbs]
Then
6 Rounds [Alternating Full Rounds]
9/12 Cal Row
12 Box Jump Overs [20/24″]
12-9-6 Thruster [65/95lbs]
Rx+ = 14/18 Cals, 80/115lbs
3 Rounds Each per athlete
Space will be tight – Rowers inside of Rigs, boxes down centre, barbells between