Train West Van – CrossFit
Warm Up (No Measure)
w/Coach
Band Pull Aparts/Pass Overs
Thoracic Rotations / Hip Openers
Scap Warm Up – Pull Up/Push Ups
Upper (AMRAP – Reps)
Every 1:15 x 10
1] 0:30 Bench Press
2] 0:30 Strict Pull Ups
Partners or groups of 3-4 [use 0:15 transition]
Bench Press Weight – 60-70% of 1RM
RX+ = 125/185lbs and Strict Chest To Bar for as long as possible
WOD (Checkmark)
EMOM x 16
1] 10-20 Toes To Bar
2] 3-5 Wall Walks AFAP
3] 80′ KB Farmers Carry
4] 6-8 Shuttle Runs [20/20′] [0:50 Cap]
Stagger two groups
One Group on Toes To Bar
One group on Farmers Carry
Once a week, a session will be skill based EMOMs based on developing new skills and improving on those tested in the open. Focus should be on quality over intensity
Extra Credit (AMRAP – Rounds)
Row Power Repeats
20:00 AMRAP
11/15 Cal Row AFAP
[Rest 0:30 between efforts]