Train West Van – CrossFit
Warm Up (No Measure)
8/8 Wrist Rolls
8 Kneeling Wrist Rocks Forward/Back
8 w/Hands Turned Out
8 w/Hands Rotated Backward
8 w/Hands Linked Back to Floor
8 Push Up [Exaggerate to Hollow at top]
8 Pike to Toe Touch
8/8 Shoulder Tap Slow
Ring Dip (Weight)
Technique + Progression Review
[RX+ go and warm up]
Every 1:00 x 6
5 Ring Dips @ Challenging Progression
[Alternate w/Partner]
RX+
8:00 to Build to 3RM Weighted Dip
[9/10 RPE, Don’t push to failure]
Record Progression in Comments
Strict Handstand Push Ups (AMRAP – Reps)
Every 1:00 x 6
5 SHSPU @ Challenging Progression
[Alternate w/Partner off Box or on Wall]
[ Full Pause at bottom – no bouncing]
RX+
2:00 Warm Up
AMRAP 4:00
Strict Handstand Push Ups
Record Progression in Comments
WOD (Time)
4 Rounds for Time
400m Run
24/30 Cal Bike
or
400m Run
24/30 Cal Row
We are looking for pure endurance Test today. This will be re-tested in 8 weeks.
Be Sure to note your score so
you are able to compare in 8 weeks time and use the same machine paired with the run
RX+ Echo Bike
To Ensure Intensity is kept, can be done as Team
Hold Max Sustainable pace, each round should be similar time, some drop off is to be expected,
but try and leave your ‘kick’ to the end
Extra Credit (No Measure)
3 Sets
10 Hollow Rocks
10-15 Second Hollow Hold
[1:00 Rest]
10 Arch Rocks
10-15 Second Arch Hold
[1:00 Rest]