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CrossFit – Wed, May 15


    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 – Coaches Choice (No Measure)

    Plyo (No Measure)

    4 Sets

    4/4 CrossOver Stride Jumps on Benches

    – 4 Reps per side for quality, not Rebounding

    [Rest 0:30]

    3 Seated Box Jumps for High Catch


    5 Seated Vertical Jumps [Open Hips]

    [Rest 1:00]


    Hang Power Clean

    Build to a Strong 3 Rep Touch and Go

    – Keep the Barbell Moving

    – No Pause or Reset

    Accessory (No Measure)

    4 Sets

    8 Snatch Grip Romanian Deadlifts

    – Lats Switched on at all times

    – 5-8 Second Eccentric lowering to floor on F inal rep each Set

    [Rest 1:00]

    10 Cyclist Squats

    – 2020 Tempo, Should be moving the whole time

    – Goblet Position or Barbell if you are comfortable

    – 8/10 RPE

    [Rest 1:00-2:00]

    Extra Credit (No Measure)

    4 Sets

    6 DB Lateral Raise w/Pause at Top

    8 Banded Face Pulls w/External Rotation

    10 Single DB Pull Overs On Bench

    12 Barbell Bicep Curls