Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine of Choice
2 Rounds
10 Walking Lunges w/Overhead Reach
5/5 Single Leg Glute Bridge
0:20 Hollow Hold
5 Jumping Squats
Back Squat
Build to a Max Effort Triple for the Day
– Max Effort means, strong triple for the day, not a 3RM
– If your Front Squats is Significantly Weaker than Back Squat, [Less than 80%] you can opt for Front squat
Heidi (AMRAP – Rounds and Reps)
23:00 AMRAP
23 Air Squats
23 Push Ups
23 Kettlebell Swings [35/53lbs]
23 Jumping Lunges
23 Sit Ups
23 Box Jumps [20/24″]
On Sunday April 19th, 2020, a mass shooting took
place in the Canadian province of Nova Scotia where a gunman killed nineteen people including himself.
Among the people killed was RCMP constable Heidi Stevenson, a 48-year-old veteran of the force
– Lets ensure we are hitting proper depth on Air Squats and Push Ups today. Stagger w/Partner if needed for KB if classes is busy or Sub Hang DB Snatch
Hanstand Push Up Progression 3 (No Measure)
3 Sets
0:20-25 Tripod Headstand
[Rest as needed]
For Quality
10 Handstand Push Up Negatives
[lower for 6-12 Seconds]
[Rest as needed between reps]
3 Alternating Sets
35-40 Seconds
Double DB Overhead Hold
[Rest as needed]
Max Piked HSPU to Deficit
[Rest as needed]
3 Sets
Max Half Kneeling DB Strict Press
per Side [3131]
[Rest as needed]