Train West Van – CrossFit
Warm Up (No Measure)
400m Easy Run
Alternating Tabata 20/10 x 8
1] Lean Forwards Seated Banded Abductions
2] Glute Bridge
Back Squat (Weight)
1 + 1/4 Back Squat
12 Reps
10 Reps
8 Reps
6 Reps
[Rest 2:00-3:00 Between Sets]
Last set should be 8/10 RPE but form is most important
Stay as upright as possible and maintain some tempo on eccentric Portion and speed on drive out
Accessory (No Measure)
3 Sets
10/10 Front Foot Elevated DB Drop Lunges
[Rest as Needed]
15-20 Anterior Tib Raises
[Rest as Needed]
15-20 Cossack Squats
[Rest as Needed]
Cossack Squats – Loaded or Unloaded, Use Rig or Band support to ensure we get big ROM
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Extra Credit (Weight)
Barbell Hip Thrust
5 Reps
5 Reps
5 Reps
15 Reps
First 3 Sets – Building to Tough 5 Reps
Then drop weight to a set of 15 with good form and high pump in the glutes
Record Heaviest 5