Train West Van – CrossFit
Warm Up (No Measure)
Upper Body Dynamic Mobilizing w/Coach
()
Handstand Push Ups (No Measure)
Choose Kipping or Strict
Kipping
3 Kick to Handstand – Lower to Tripod, bring legs down to load for kipping, w/coach or spotter, Practice Kip
but ONLY if you can lower to correct Headstand
3 Sets
0:30 Max 3-Point Piked HSPU
[Toes on floor]
[Rest 0:15]
0:30 Max Barbell Z-Press
[Rest 2:00]
3 Sets
0:30 Max SHSPU
[Rest 0:15]
0:30 Max Barbell Z-Press
[Rest 2:00]
Hand Release Deadlift (Weight)
Hand Release Deadlift – 3-5 Full Second Pause at Knee
4 Sets of 4 Reps
[Rest 2:30 between]
– Building to Heavy 3
Accessory (Weight)
4 Sets
6-8 Barbell Bent Over Rows
25 Heavy Band Good Mornings
0:30-1:00 Hollow Hold
0:30-1:00 Arch Hold