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CrossFit – Tue, May 14


    Programming going forward will be Training Think Tank Compete/RX

    I [Rob] Personally have been following this for 3 Years and have seen great results, while implementing that style of training as much as Class allows within the last few years. As many of you know, we also utilize the Conjugate Strength Philosophy and we have been adding that into class as well [Variations on Heavy Single Reps of Upper and Lower body movements, up-to Triples, Alongside Dynamic Upper and Lower Days]

    With a Competitive Training programme, which many of you enjoy, I have added in ‘Extra Credit’ Work to be done outside of class, this can be done before or after class, providing it is away from the Class that is in session.

    Once a week – I will be also adding in Progressions on certain movements under ‘Skill/Additional Work’ Tab

    PS. As Classes become busier, lets ensure we are always working as a team, help each other load/unload bars, communicate about Space, Sign up in advance. You are all Amazing, Thank you!

    Train West Van – CrossFit

    Warm Up (No Measure)

    Easy 400m Run

    Squat Mobility with Coach Leading

    WOD (Time)

    Teams of 2

    Divide Evenly – One Athlete at at time

    For Time


    Calorie Bike

    DB Front Squat

    -Rest 1:00-


    Calorie Bike

    DB Front Rack Walking Lunge

    -Rest 1:00-


    Calorie Bike

    200m Run Together after Each Set

    – If Unable to Run – 20 Burpees while Partner Runs

    RX+ = 42-32-28 for All – 35/50lbs

    Extra Credit (No Measure)

    4 Sets

    8-10 Reps of 1 + 1/4 Hip Thrusts

    – Can Use DB or Barbell

    [Rest 1:00]

    12 Barbell Good Mornings [3111 Tempo]

    [Rest 1:00]