Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine Of Choice
Group Stretch – Wrists + Hips
Burpee Review – 6 Burpees Each of
– Step Down, Step Up
– Drop Down, Step Up [Alt Legs]
– Drop Down, Pop Up [Both Legs]
Pull Ups (No Measure)
3 Sets
0:30-45 Chin Over Bar Hold
[Rest 0:30]
20 Double DB Rows
[Rest 2:00]
OR
3 Weighted Pull Ups
[Rest 0:30]
10-20 Chest To Bar Pull Ups
[Rest 2:00]
WOD (3 Rounds for time)
Every week we have been working on Open Skills
Last week we worked on Toes To Bar, Double Unders and Wall Walks under fatigue, today we challenge ourselves
to practice burpee speed and technique
Focus should be on Footwork and efficiency
Dropping down and popping back up into a step or two feet up, keep the technique consistant over the whole
30 Reps. Stepping Down should be last option as it is slower, it can keep HR down but thats not the point today
with roughly 5:00-6:00 between sets, we can recover in that period
Alternating Full Complete Rounds w/Partner [35:00]
3 Rounds Each
1000m C2 Bike / 24-30 Cal Echo
400/500m Row
30 Burpees
Round 1 – Bar Facing Burpees
Round 2 – Burpees to 6″ Touch
Round 3 – Lateral Burpees Over DB [35/50]
Extra Credit (No Measure)
10 Rounds for Time
25 Double Unders [RX+ = 45]
[Rest 0:45 between sets]
Running
Every 2:00 x 10 Sets
200m Run
Rest 5:00 after Last set and Repeat
[20 Sets total][45:00]
– Goal is Max SUSTAINABLE effort, no drop off, if you get tight calves, move to a day without Double Unders prior