Announcements
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
Sprawl
Band Pull Aparts
Squatting Alternating T-Spine Rotations
DB Windmills [Alt Sides per round]
Weighted Pull-ups
Every 2:00 for 5 Rounds
5-2-2-1-1
Build to Max Strict Pull Up
Or
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 Burpees Over DB
OR
12/15 Cal Ski
12 DB Bench Press [35/50+]
9 Burpees Over DB
– Bench weight should be in two sets of less, not light
Newer athletes – Plate Ground to Overhead to keep intensity higher