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CrossFit – Sat, May 18


    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 – Coaches Choice (No Measure)

    Low Box Squat (Weight)

    5-3-1 [Building]


    3 x 1 Building to Max Effort

    [Rest 2:00-3:00 between sets]

    Team WOD (Time)

    Teams of 2

    Murph Prep – Weight Vest Optional

    [for next week 25th]

    DO NOT tear Hands

    3 Rounds

    Run 200m

    15 Pull Ups

    [Rest 1:1 w/Partner]

    3 Rounds

    Run 200m

    30 Push Ups

    [Rest 1:1 w/Partner]

    3 Rounds

    Run 200m

    60 Air Squats

    [Rest 1:1 w/Partner]

    – All rounds performed at Max Effort Sprint

    – Can be done outside if it is nice weather / Except the Pull Ups of course