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CrossFit – Mon, May 13


    Programming going forward will be Training Think Tank Compete/RX

    I [Rob] Personally have been following this for 3 Years and have seen great results, while implementing that style of training as much as Class allows within the last few years. As many of you know, we also utilize the Conjugate Strength Philosophy and we have been adding that into class as well [Variations on Heavy Single Reps of Upper and Lower body movements, up-to Triples, Alongside Dynamic Upper and Lower Days]

    With a Competitive Training programme, which many of you enjoy, I have added in ‘Extra Credit’ Work to be done outside of class, this can be done before or after class, providing it is away from the Class that is in session.

    Once a week – I will be also adding in Progressions on certain movements under ‘Skill/Additional Work’ Tab

    PS. As Classes become busier, lets ensure we are always working as a team, help each other load/unload bars, communicate about Space, Sign up in advance. You are all Amazing, Thank you!

    Train West Van – CrossFit

    Warm Up (No Measure)

    0:20 Work / 0:05 Transition x 10

    Banded Bicep Curls

    Band Passovers

    Scap Push Ups

    Kneeling T-Spine Rotations


    Strict Handstand Push Ups (4 Rounds for reps)

    4 Sets for Max Reps

    [Rest 2:00 Between]

    – [AMRAP-1] on each set

    – Slow eccentric on Every Rep

    – Regress to Feet on Box, High Pike with focus on strong tripod position

    – Most Athletes at the Pike Box should be adding deficit, unless very new

    WOD (AMRAP – Reps)

    For Max Reps

    [Alternating w/Partner]

    2:00 Work / 2:00 Rest x 5

    12/15 Cal Row

    9 Deadlifts [Moderate]

    AMRAP Burpee Pull Ups

    RX+ = 155/225

    Ring Muscle Ups

    – 25 Ring Muscle Up Cap or 50 Burpee Pull Ups

    – Score is Number of Reps, if all reps completed, note time in comments

    – Solo WOD, not team score

    Extra Credit (No Measure)

    3 Sets

    8-10 DB Bench Press [3011 Tempo]

    [Rest 2:00 Between]

    – Leave 1-2 Reps in the Tank

    For Time

    0:30 Top Of V-Up Hold

    0:45 Hollow Straddle Hold

    1:00 Hollow Hold

    1:30 Hollow Tuck Hold