Train West Van – CrossFit
Warm Up (No Measure)
400m Run As Group
10/10 Lateral Monster Walks
10 V-Ups to 10 Hollow Rocks
20 Banded Good Mornings
x 2
Deadlift (Weight)
Band Resisted Deadlift
5 Sets of 5 @ 50-55% Starting Weight
– Light Band Thickness,
Build Slow Each Set
– No loss of Speed or position
[Rest 2:00 between sets]
Accessory (No Measure)
3 Sets
6 Single Arm DB Bent Over Rows
[Maintain 2020 Tempo]
[Heavier than last week]
[Rest 1:00]
8 Barbell Hip Thrusts
[AHAP but Maintain Eccentric and Strong lockout]
[Rest 1:00]
0:45-1:00 Side Plank / Side
[Rest 1:00]
Extra Credit (No Measure)
3 Sets
15 DB Hammer Curls
into
25/25′ Gun Walk
[Rest 2:00]