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CrossFit – Tue, May 21

    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



    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