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CrossFit – Tue, Oct 29

    Announcements

    Notice about Reservations and Waitlists

    WODIFY has the waitlist set to send emails out to everyone on the list, and whoever replied would get in.

    As people are busy and often do not check emails, it is now set to add people into class in the order they registered for class

    Train West Van – CrossFit

    Warm Up – Coaches Choice (No Measure)

    Mikko Triangle (Calories)

    EMOM x 40

    1] Cal Bike

    2] Cal Row

    3] Cal Ski

    4] Rest

    – Stagger by 1:00-3:00 , Everyone starts on Bike and ends on Ski , stay in order

    – Goal is to hold max sustainable pace today with minimum to no drop off between round 1 and 10

    – Must get off Machine at 0:50 for transition and fairness to other people using same 3 Machines

    – Do not Send Ski Handles Flying

    Extra Credit (No Measure)

    3 Sets

    8/8 Single Arm KB Bent over Rows

    [8 per side, not alternating]

    [0:30 Rest]

    0:30-45 Side Plank / Side

    [0:30 Rest]

    0:30-45 Hollow Body Hold

    [1:00 Rest]

    Extra Credit (No Measure)

    15:00 Continuous Effort

    15 GHD Sit Ups/V-Ups

    100′ Dumbbell Farmers Carry

    2-3 Rope Climbs

    100′ Dumbbell Farmers Carry

    Tough Load for the Farmers Carry, use DBs as thats what is commonly tested in lunges and box step ups in Competition