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CrossFit – Tue, Jun 4

    Train West Van – CrossFit

    Warm Up (No Measure)

    Banded Shoulder Warm Up w/Coach

    Ring Dips (Weight)

    Every 0:45 x 9

    3 Ring Dips @ Challenging Progression

    [Alternate w/Partner]

    – Try to use same progression as last week


    3 Sets of Max Reps at 50% of 3RM

    [AMRAP -1 on each set]

    [Rest 2:00]

    Strict Handstand Push Ups (3 Rounds for reps)

    Using same progression as last week

    3 Sets for Max Reps

    SHSPU or Piked SHSPU

    MUST be done at 32X3 Tempo

    – This means 3 Seconds Down, 2 Second Pause, Up, 3 Second hold at top. If this can not be maintained,

    your set is over

    [Rest 2:00 between sets]

    WOD (AMRAP – Rounds and Reps)

    Teams of 2 – Alternate Movements

    17:00 AMRAP

    8/12 Cal Bike

    9 Toes To Bar

    6 Box Jump Overs [20/24″]

    RX + = Echo

    – Goal is Hard but Sustainable pace

    – Step Down on all Box Jump Overs

    Extra Credit (Weight)

    Seated Single Arm DB Arnold Press

    3 Sets

    8 Reps per Side [Alternating Arms]

    [Rest 2:00 Between]