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)
Barbell Warm Up w/Coach
Push Press
Every 2:00 for 6 Rounds
5-3-2-2-1-1
Build to Max
Or
5 Push Press – Focus on Leg Drive and Dip Depth
– 0:20 Arm Extended Plank IRT
– Build over 6 Rounds but leave reps in tank
WOD (AMRAP – Rounds and Reps)
AMRAP 20:00
Teams of 2 – Alternating Movements
6/8 Cal Ski
7 Strict Handstand Push Ups
7 Strict Pull Ups
at 10:00 – Movements Switch
6/8 Cal Row
7 Kipping Handstand Push Ups
7 Pull Ups
– Split Class to Teams, and Teams find another team to switch with on 10:00 Mark
Extra Credit (Weight)
3 Sets
18-14-10-6 [Increasing weight]
Top to Bottom Arnold Press
– Heavier Than Last Week [9th May]
4 Sets
0:30 Max Hanging L-Flutter Kicks
[or Alternating V-Ups]
[Rest 0:30]
0:30 Max Pike Janda Sit Up
[Rest 1:00]