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CrossFit – Thu, Dec 28

    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


    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]