top of page

Big Monday

Jason hanging tough at the last Vic City Games. Photo: Oscar Bravo

Hey team, we always like to start the week off with a bang and this week is no exception. We've got a great session lined up for Monday - Tuesday that covers a lot of bases!

We're going to work on Front Squat strength and follow that up with a challenging, decreasing - reps triplet of hang squat snatch, pullups, and bar hop burpees.

And we'll also have our weightlifting skills on Tuesday night at 7pm for Unlimited members, so drop in then to get more specific practice!

Last but not least, we have our Canada Day track workout at 8am on Wednesday at Oak Bay track. Come on out and take on a tough challenge with about 20 of your CrossFit buddies!

See you soon





2 rounds

Lying torso rotation x 4/side slow

Cossack Squat x 4/side slow

Bird Dogs x 4/side slow

Front rack stretch x 30 sec

Barbell back squat x 8

STRENGTH: FRONT SQUAT 8 - 8 - 6 - 6 - 4

Build each set but keep the weights on the lighter side to develop great posture and control.


10-8-6-4-2 reps, for time of:

Hang Squat Snatch, 115/75 lbs

Chest-to-bar Pull-up

Lateral Burpee Over Bar

Scale down to

FG2: bar weight 95/65, regular pullups, can be power snatch to OHS FG1: bar weight scaled as needed, inverted rows, can be hang power snatch only

Scale up to

CP: 135/95, Bar MU or Ring MU (either option at 5-4-3-2-1)

bottom of page