Train West Van – CrossFit
Warm Up (No Measure)
400m Jog
Squat Warm Up w/Coach
Thrusters (No Measure)
Every 3:00 x 4
5 Thrusters
5 Front Squats
50-100 Double Unders [Cap at 1:30]
Round 1 – 3-5 Reps and
20-30 Double Unders
Rounds 2-4 – Build in weight, no more than 10lb jump in each set and the barbell remains unbroken
Back Squat (Weight)
Set 1 – 6-8 Reps @ 65%
Set 2 – 6-8 Reps @ 70%
Set 3 – 4-6 Reps @ 80%
Set 4 – 4-6 Reps @ 80-85%
[Rest 2:00-3:00]
Accessory (No Measure)
3 Sets
10-15 Strict Box Dips
[Between two boxes]
10-12 Banded Tricep Extensions