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CrossFit – Mon, Jul 29

    Announcements

    Thanks to Everyone who came out to the Squamish Trip! For Everyone who missed out, we will arrange another trip next year [NOT in the middle of a sunny summer]

    Those who attended will be billed on the CC on file this week

    Added to the Additional Skill Work available to follow this week is Pull Up Strength.

    This has been requested by a few of you, so it can be done in Open Gym.

    Reminder of how to find the Skill Work – Go to WOD page, Click bar in the top Left Corner to select Additional Skill Work

    Monday – Toes To Bar

    Tuesday – Ring Muscle Up

    Wednesday – Handstand Walk

    Thursday – Pull Up Strength

    Reminder 2 – If anyone has leftover Water bottles, they will be put aside near the back door, basic shaker cups will be put outside as they can stink

    Please take any lost property from the bag upstairs this week and try not to leave stuff in the bag shelves

    Have a great week!

    Train West Van – CrossFit

    Warm Up (No Measure)

    15 Dowel Passovers

    0:30 Front Rack Stretch / Side

    10 Thrusters

    10 Easy Jump Squats – Open Hips

    0:30 Front Rack Stretch / Side

    Thrusters (3 Rounds for reps)

    3 Sets

    5 Seated Vertical Jump for Max Height

    [Rest 1:00]

    5 Thrusters

    [Rest as needed]

    Round 1 – 65%

    Round 2 – 70%

    Round 3 – 75% Max Reps [AMRAP-1]

    WOD (AMRAP – Rounds)

    EMOM x 24-30

    1] 10-12 Thrusters

    2] 30-50 Double Unders

    3] 15-25 Wallballs

    4] 3-5 Wall Walks

    5] 8-10 DB Box Step Ups [2 DBs]

    6] 0:30 Ski [85% Effort]

    RX+ = 65/95lbs

    14/20lb Wallball

    20″ Box + 35/50lbs

    Extra Credit (2 Rounds for reps)

    2 Sets

    Max Ring Dips [at challenging progression]

    RX+ = 6/10lbs

    [- AMRAP -3 on each set]

    [Rest 0:10]

    Accumulate 0:30 Ring Support Hold

    [Rest as needed]