Skip to content
Home » News » CrossFit – Thu, Aug 1

CrossFit – Thu, Aug 1

    Train West Van – CrossFit

    Group Stretch w/Coach (No Measure)

    Chin Ups/Pull Ups (Checkmark)

    EMOM Alternating x 16

    1] 8-12 Beat Swings

    – Try to increase range of motion

    2] 0:30 Max Effort Ring Rows At

    Challenging Progression

    3] 0:30 Hollow Hold

    4] 15-20 Straight Arm Banded Lat

    Push Down

    – Aim to increase Numbers from last week

    RX+ = 5 Sets of 3 Weighted Chin Ups

    [85% of last weeks 3RM]

    [Rest 1:30 Between]

    Deadlift (AMRAP – Rounds and Reps)

    Starting at 80% of Last 3RM Hand Release Deadlift

    Perform 3 Reps

    [Rest 0:45]

    Perform 4 Reps

    [Rest 0:45]

    Perform 5 Reps, and So on until we reach a 9/10 RPE or form/speed is starting to drop

    – If you missed 3RM previous,

    build to Heavy Hand Release 3RM

    then drop down and start the ladder

    Extra Credit (Checkmark)

    For Quality

    10-9-8-7-6-5-4-3-2-1

    Strict Toes To Bar / V-Ups

    Strict Ring Dips

    – Aiming for Unbroken Sets