Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Box Squat – Deload (Weight)
Every 2:00 x 8 Sets
4-6 Reps @ 50% of Max
Ensure you can still Control Eccentric ALL the way to the box – Maximum
Speed on the way up.
Should feel like you have lots left in the tank
Sumo Deadlift (Weight)
Build to Heavy Single from 3 Mats
No More than 3 Above 80% or 8/10 RPE
Newer athletes – Build to Moderate/Heavy 5
Accessory (No Measure)
4 Sets
5/5 Eccentric Only Hamstring Sliders
0:15/0:15 Single Leg Wall Sit
30 Banded Good Mornings