Train West Van – CrossFit
Warm Up (No Measure)
Dynamic Warm Up
12 Sampson Stretches
6/6 Wall Thoracic Rotations
20 Band Pull Aparts
12 Squat to Stand
6/6 Wall Thoracic Rotations
20 Band Passovers
12 Banded Overhead Press
6/6 Wall Thoracic Rotations
20 Easy Jump Squats
Gymnastics (3 Rounds for reps)
3 Sets for Quality
‘X’ Pulling Movement [-3 RIR]
[0:30 Rest]
25 High Banded Pull Downs
[0:30 Rest]
0:30-45 Hollow Hold [Can Add Weight]
0:30 Scap Swimmers
[1:00-2:00]
Beginners – Chin Over Bar Hold or
CHALLENGING Ring Rows
Intermediate – Pull Ups, Banded, Kipping
Advanced – Chest To Bar
**All athletes ensure you are leaving reps in reserve, moving with intention. Take longer rest if needed
WOD (Time)
6 Rounds Each w/Partner
9-6-3
Clean and Jerk
Lateral Burpee Over Bar
Athlete A completes 9 Clean and Jerks, 9 Burpees Over Bar
6 Clean and Jerks, 6 Burpees Over Bar, 3 Clean and Jerks, 3 Burpees Over
Bar, then rests until Athlete B has completed the same sequence
Start Barbell at 55/75lbs
and Increase every completed set by both athletes
RX + = 85/115 – 95/135 – 105/155