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 – Coaches Choice (No Measure)
Low Box Squat (Weight)
5-3-1 [Building]
then
3 x 1 Building to Max Effort
[Rest 2:00-3:00 between sets]
Team WOD (Time)
Teams of 2
Murph Prep – Weight Vest Optional
[for next week 25th]
DO NOT tear Hands
3 Rounds
Run 200m
15 Pull Ups
[Rest 1:1 w/Partner]
3 Rounds
Run 200m
30 Push Ups
[Rest 1:1 w/Partner]
3 Rounds
Run 200m
60 Air Squats
[Rest 1:1 w/Partner]
– All rounds performed at Max Effort Sprint
– Can be done outside if it is nice weather / Except the Pull Ups of course