Skip to content
Home » News » CrossFit – Mon, Mar 18

CrossFit – Mon, Mar 18

    Train West Van – CrossFit

    Warm Up (No Measure)

    400m Run at Increasing Pace

    10/10 Squatting T-Spine Rotations

    10 Squat to Stand

    0:45 Floor Wrist Stretch

    10 Alt Groiners w/2 Second Stretch

    Front Squat + Back Squat (Weight)

    Goal for next 3 Weeks is to perfect both positions, full depth

    upright position and ensure we are moving well with intention before

    we move to a Conjugate block for 3 months

    Every 2:30 x 4

    3 Front Squats into 6 Back Squats

    65%-70% of best Front Squat

    Same weight for both, immediate transition upon racking the bar

    WOD (AMRAP – Reps)

    2:00 Work / 2:00 Rest x 4

    7/10 Cal Row

    30 Double Unders

    AMRAP DB Hang Squat Clean Thrusters [20/35]

    RX+ = 10/14 Cal Row

    35/50lb DBs

    **Rowers Down the middle of the gym facing the TRAIN sign,

    double unders to the side of the rowers

    **Partner up and alternate 2:00 windows