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CrossFit – Wed, May 8


    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)

    Snatch (Weight)

    Every 1:30 x 6 Sets [9:00]

    1 Muscle Snatch + 1 Hang Muscle Snatch

    – Moderate Load – Focus on Hip Speed and strong turnover

    Every 1:30 x 3 Sets [4:30]

    10 Snatch Grip Romanian Deadlift [w/2020 Tempo]

    No Break between intervals, carry same weight through for RDLs

    WOD (AMRAP – Reps)

    3 Sets

    3:00 Work / 3:00 Rest [18:00]

    9/12 Cal Bike Erg

    15 Goblet Squats

    6/8 Cal Bike Erg

    AMRAP Wallballs

    **Cap at 100 Wallballs

    Sub Echo Bike if needed

    RX+ = 53/70lbs

    [Damper 10 Standing]

    12/15 Cals then 8/10 Cals
    Score – Reps or time it takes to get to 100 Wallballs

    Extra Credit (No Measure)

    4 Alternating Sets

    12 Cyclist Squats [7/10 RPE]

    [Goblet/Double DB FR]

    [Rest 1:00]

    1:00 GHD Sorenson Hold / Superman Hold

    [Rest 1:00]