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CrossFit – Thu, Oct 26

    Train West Van – CrossFit

    Warm Up (No Measure)

    15 Shoulder Rolls Forward / 15 Backward

    15 PVC Pass Through

    0:30 PVC/Dowel Overhead Stretch

    20 Scap Push Ups

    20 Candy Wrappers

    30 Band Pull Aparts

    Upper Strength (4 Rounds for reps)

    Every 5:00 x 4 Rounds

    Max Effort Pull Up – 2

    [Rest 0:30]

    10-12 DB Lat Sweeps

    [Rest 0:30]

    Banded High Rows to Failure

    DB Lat Sweeps

    https://www.youtube.com/watch?v=by99tETix0s&ab_channel=AdamRogers

    Banded High Rows

    https://youtu.be/lcgElLv0T3c?si=GTo-eBms9OO3WPMH
    Score Number of Pull Ups + Add Band note if needed

    For Time (Time)

    [Fitness]

    15 Lateral Burpees Over Bar

    3 Rounds

    400m Run

    12 Deadlifts [Moderate Weight]

    Then

    15 Lateral Burpees Over Bar

    [Comp]

    25 Lateral Burpees Over Bar

    3 Rounds

    400m Run

    20 Deadlifts [155/225]

    Then

    25 Lateral Burpees Over Bar
    Don’t go too light on Fitness are not going too light, should feel like a slog by the second round of Deadlifts