Announcements
Thanks to Everyone who came out to the Squamish Trip! For Everyone who missed out, we will arrange another trip next year [NOT in the middle of a sunny summer]
Those who attended will be billed on the CC on file this week
Added to the Additional Skill Work available to follow this week is Pull Up Strength.
This has been requested by a few of you, so it can be done in Open Gym.
Reminder of how to find the Skill Work – Go to WOD page, Click bar in the top Left Corner to select Additional Skill Work
Monday – Toes To Bar
Tuesday – Ring Muscle Up
Wednesday – Handstand Walk
Thursday – Pull Up Strength
Reminder 2 – If anyone has leftover Water bottles, they will be put aside near the back door, basic shaker cups will be put outside as they can stink
Please take any lost property from the bag upstairs this week and try not to leave stuff in the bag shelves
Have a great week!
Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
Chin Ups/Pull Ups (Checkmark)
EMOM Alternating x 16
1] 8-12 Beat Swings
– Try to increase range of motion
2] 0:30 Max Effort Ring Rows At
Challenging Progression
3] 0:30 Hollow Hold
4] 15-20 Straight Arm Banded Lat
Push Down
– Aim to increase Numbers from last week
RX+ = 5 Sets of 3 Weighted Chin Ups
[85% of last weeks 3RM]
[Rest 1:30 Between]
Deadlift (AMRAP – Rounds and Reps)
Starting at 80% of Last 3RM Hand Release Deadlift
Perform 3 Reps
[Rest 0:45]
Perform 4 Reps
[Rest 0:45]
Perform 5 Reps, and So on until we reach a 9/10 RPE or form/speed is starting to drop
– Touch N Go Allowed
– If you missed 3RM previous,
build to Heavy Hand Release 3RM
then drop down and start the ladder
Extra Credit (Checkmark)
For Quality
10-9-8-7-6-5-4-3-2-1
Strict Toes To Bar / V-Ups
Strict Ring Dips
– Aiming for Unbroken Sets