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CrossFit – Thu, May 16


    Programming going forward will be Training Think Tank Compete/RX

    I [Rob] Personally have been following this for 3 Years and have seen great results, while implementing that style of training as much as Class allows within the last few years. As many of you know, we also utilize the Conjugate Strength Philosophy and we have been adding that into class as well [Variations on Heavy Single Reps of Upper and Lower body movements, up-to Triples, Alongside Dynamic Upper and Lower Days]

    With a Competitive Training programme, which many of you enjoy, I have added in ‘Extra Credit’ Work to be done outside of class, this can be done before or after class, providing it is away from the Class that is in session.

    Once a week – I will be also adding in Progressions on certain movements under ‘Skill/Additional Work’ Tab

    PS. As Classes become busier, lets ensure we are always working as a team, help each other load/unload bars, communicate about Space, Sign up in advance. You are all Amazing, Thank you!

    Train West Van – CrossFit

    Warm Up (No Measure)

    12 Walking Floor Sweep

    10/10 Regular, Wide Stance Squat

    0:20 Ankle Dorsi Flexion Stretch / Side

    5/5 DB Push Jerks

    x 2 Rounds

    WOD (Time)

    8 Rounds

    7/7 DB Snatch

    10 Wallballs

    – Simple Movements, use as lesson in pacing longer workouts. Almost 200 Reps, go at a pace where you

    purposely move slower in order to have some speed in the tank in the later rounds

    – Choose weights you are able to hold Unbroken sets

    RX+ = 35/50 DB, 14/20 Wallball

    Accessory (No Measure)

    4 Sets

    10 Extended Range Box Step Ups

    12-15 Calve Raises

    20 Prone Banded Hamstring Curls

    – Go Easy on the Calve Raises if not done often

    – Increase Strength from Previous weeks if possible on hamstring curls

    – Keep Slow Eccentric on Box Step Ups



    Extra Credit (2 Rounds for time)

    2 Sets

    500m C2 Bike

    [Rest 1:1 or Alt w/Partner]

    1000m C2 Bike

    [Rest 1:1 or Alt w/Partner]

    2000m C2 Bike

    Then Rest 3:00