Train West Van – CrossFit
Warm Up (No Measure)
Hip Warm Up w/Coach
Mobilization / Leg Swings / Monster Walks / Good Mornings
Box Squat (Weight)
Every 2:00 x 8 Sets
3 Reps @ Heavier than Last week
Ensure you can still control eccentric ALL the way to the box
Strict Press (Weight)
Every 1:45 x 8 [Alternating]
Odd :- 8/8 Front Foot Elevated
Split Squat with DBs
and 12 Toe Elevated RDLs
Even :- 2 Strict Press +
7 Push Press
and 15 Banded Tricep Extensions
*aim for 5-10lbs Heavier
Strict Press Weight for Score
Accessory (No Measure)
3 Sets
10 DB Upright Rows
30 Band Pull Aparts
15 Half Push Ups
[Superset w/minimal break]