Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine Of Choice
20 Shoo the Chickens
20 Straight Leg High Kicks
20 Walking Lunges w/ Thoracic Reach
10-20 Scap Pull Ups
w/Pause at End ROM
10-20 Scap Push Ups
w/Pause at End ROM
Deadlift (Weight)
Block Deadlift – Above Knee
4 Sets of
6-8 Reps
[8/10 RPE for All Sets]
[2:00 Rest between]
– Set up with Blocks or Mats
Upper (AMRAP – Rounds)
5:00 To Establish Challenging Pull Up
Set up – Lowest possible help or hard resistance
EMOM x 12-15
1] 3 Weighted Pull Ups
2] 9 Dumbbell Bench Press
3] 12-15 Hand Release Burpees To Bar
OR
15-20 Banded Tricep Extensions [Thicker band]
4] Rest
– Stagger with Partner(s)
– Hand Release Burpees if you feel like you want a bit of cardio today
RX+ = Try to Build to 3RM on 3rd
Extra Credit (No Measure)
3 Sets
Max Strict HSPU for 1:00 OR
Max Push Ups
[Rest 0:15-0:30]
5 Wall Walks [Add Plate if proficient]
[Rest 2:00]