Train West Van – CrossFit
Warm Up (No Measure)
3:00 Machine Of Choice
2 Sets w/Coach Guiding
10 Frog Pumps [2 Seconds at Top]
10 KB/DB Goblet Squats w/3030 Tempo
0:30 Plank
[Work way to wider stance during the Goblet Squats]
Sumo Deadlift
5-3-1 [Building]
then
3 x 1 Building to Max Effort
[Rest 2:00-3:00 between sets]
**Lower bar to floor with control, aim to not make a sound while building
3 x Max Effort Sets – Drop Bar
WOD (AMRAP – Rounds)
[Alternating w/Partner]
EMOM x 4 [4 Rounds]
1] 12/15 Cal Row
2] 15 DB Snatch [Same Arm]
[Rest 2:00]
E2MOM x 6 [3 Rounds]
1] 20/25 Cal Row
2] 30 Alternating DB Snatch
[Rest 2:00]
At 20:00
800m Run for Time
Recommended DB would be what you typically use in the Open
35/50 or 20/35
Record Rounds Completed and note times if you wish
Run Score record Separate Below
800m Run (Time)
Max Effort 800m Run
Extra Credit (No Measure)
3 Sets
10/10 Extended Range Box Step Ups
[Slow and Controlled – Glute Focused]
12-15 Seated Calf Raises
[Place DB on Lap If needed]
15-20 Banded Hamstring Curls