Train West Van – CrossFit
Warm Up (No Measure)
5:00 Group Mobilization
Plyo Primer (No Measure)
4 Sets
3-4 Reps Seated to Box Jump
For Hight Catch, not box height
[Rest 0:30]
20 Banded Pull Throughs
[Rest 1:00]
Box Squat (Weight)
Banded Box Squat
Every 2:00 x 8 Sets
3 Reps @ Heavier Weight than Last week
Ensure we are starting at Moderate Load that we can confidently move.
Band Tension Likely Red Bands
– Box Height should be JUST below parallel, so use Stacked Plates
Regular Box Squat if missed any of last 3 Box Squat Cycles
Accessory (Weight)
Accumulate
100 Sumo Deadlifts [Semi Straight Leg]
Must be done in Sets of 20-30
RX+ = Unbroken
100 Half Sit Ups to Bar