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CrossFit – Tue, May 7


    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)

    0:25 Work / 0:05 Transition x 8


    Band Pull Aparts

    Squatting Alternating T-Spine Rotations

    DB Windmills [Alt Sides per round]

    Weighted Pull-ups

    Every 2:00 for 5 Rounds


    Build to Max Strict Pull Up


    5 Strict Pull Ups at HARD progression

    and 10-15 Banded Lat Push Downs

    6:00 AMRAP for Quality

    0:10 Chin Over Bar Hold

    0:20 Hollow Rock

    0:20 Single Arm Plank / Side

    10 Deficit Push Ups [Can use band]

    WOD (5 Rounds for time)

    5 Rounds EACH for Time

    **Alternate Full Rounds with Partner

    24 Plate Ground to Overhead [25/45]

    12 DB Bench Press

    9 Bar Facing Burpees


    12/15 Cal Ski

    12 DB Bench Press [35/50+]

    9 Bar Facing Burpees
    – Bench weight should be in two sets of less, not light

    Newer athletes – Plate Ground to Overhead to keep intensity higher