Train West Van – CrossFit
Barbell Warm Up w/Coach (No Measure)
Clean Complex (Weight)
Every 1:45 x 6 Sets
Clean Pull From Blocks
Clean from Blocks
Front Squat
Quick Reset between Pull and Clean
Tech Focus, Should be NO Misses
Blocks – Stack Mats so barbell is set up just below knee
Back Rack Reverse Lunge (3 Rounds for weight)
1-2 Warm Up Sets then
3 Sets
8/8 Per Side
6/6 Per Side
4/4 Per Side
**Between Sets –
90% Ring Support Hold
– Sets are not alternating legs, keeping shin perpendicular to floor, Perform 8 on one side, then 8 on Other, As
Heavy as you can while maintaining control and form
Record all Sets
Rope Climbs (No Measure)
If you HAVE Rope Climbs
2 Sets – Max Duration Bent Arm Rope Hang
– Alternate Top on each set
– Face Should be Level with Top Hang
No Rope Climbs
2 Sets – Max Duration Chin Over Bar Hold
– Leave 2/3 Seconds in Tank on First Hold
OR
Rope Climb Practice w/Coach
Extra Credit (4 Rounds for reps)
Strict Pull Ups
4 Sets
Max Reps [AMRAP -1]
2 Sets – Wide Grip
2 Sets – Regular Grip
All Pronated
[Rest 2:00 Between]