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CrossFit – Tue, Apr 16

    Train West Van – CrossFit

    Warm Up (No Measure)

    3 Rounds

    10 Cossack Squats w/Pause in bottom

    15 Wide Stance Barbell Good Morning

    0:20 Plank Hold

    0:20 Hollow Hold

    Sumo Deadlift

    5-3-1 [Building]


    3 x 1 Building to Max Effort

    [Rest 2:00-3:00 between sets]

    **Lower bar to floor with control, aim to not make a sound while building

    Max Effort Sets can drop

    Lower Accessory (Weight)

    Every 1:30 x 8 Rounds

    1] 6/6 DB Rear Foot Elevated Split Squat

    2] 20-30 Banded Good Mornings
    Use Challenging DB’s if experienced with Split Squat, if not, keep constant tension

    Use Thick Band for Good Mornings

    Accessory (No Measure)

    1-2 Rounds

    50 Banded Hamstring Curls

    50 Standing Banded Crunch