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)
Easy 400m Run
Squat Mobility with Coach Leading
WOD (Time)
Teams of 2
Divide Evenly – One Athlete at at time
For Time
32-24-16
Calorie Bike
DB Front Squat
-Rest 1:00-
36-28-20
Calorie Bike
DB Front Rack Walking Lunge
-Rest 1:00-
40-32-28
Calorie Bike
200m Run Together after Each Set
– If Unable to Run – 20 Burpees while Partner Runs
RX+ = 42-32-28 for All – 35/50lbs
Extra Credit (No Measure)
4 Sets
8-10 Reps of 1 + 1/4 Hip Thrusts
– Can Use DB or Barbell
[Rest 1:00]
12 Barbell Good Mornings [3111 Tempo]
[Rest 1:00]