Train West Van – CrossFit
Warm Up (No Measure)
Teams of 3 – Waterfall
2 Rounds
9/12 Cal Row
10 Sprawls
10 Scap Swimmers
Bench (4 Rounds for weight)
In Groups of 3
Every 2:30 x 4 Rounds
5 Reps at sub 50% for Quality
Un-rack bar – Pause Locked out over chest, on partners command
lower bar to contact chest, pause, on partners command press bar back to
lockout
Each position for 1 Second
Every 2:30 x 4 Rounds
3 Reps @ 70% of Max
Utilizing same method with partners
Accessory (Weight)
5 Sets of 8
Barbell Row
[Rest 2:00]
A powerlifting barbell row is a barbell row where the focus is placed more on the weight on the bar and a bit less on strict form. Many in the Strength training community may have just fainted after reading that, but sometimes weight on the bar matters more than absolutely strict form does in the quest for strength
When performed correctly, you should rip the barbell as dynamically as possible to your upper abdominal area, controlling the descent of the barbell as much as possible for each rep.
Accessory 2 (No Measure)
5 Sets
6-8 Evil Wheels
[Rest as little as possible between sets]