Train West Van – CrossFit
Warm Up (No Measure)
3:00 Machine
Group Dynamic Warm Up W/Coach
Focus on Opening Front Rack/Overhead and Deadlift Prep
Shoulder Press
4 Sets of
2.2.2 [83-88%]
[Rest 0:30 between 3.2.1 and 2:00 between sets]
– Use 83-88% of Heavy Single from 2 Weeks ago or Old Max
Deadlift (3 Rounds for weight)
3 Sets
Set 1 – 3 Reps Every 0:30 x 5
[Rest until recovered]
Set 2 – 4 Reps Every 0:30 x 4
[Rest until recovered]
Set 3 – 5 Reps Every 0:30 x 3
Aim to increase weight from Set 1-3, VERY slightly, ensuring we are focusing on bracing as we are moving a moderate-heavy load over a lot of reps
RX+ Weights = 60%, 62%, 64%
Accessory (Weight)
Build to Heavy 2 Weighted Chin Up
OR
Find Challenging Progression for 2 Reps
and perform 3-5 Drop Sets of 1-2 Reps
[Rest as needed]