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GW Performance – CrossFit

Warm-up

Squat Prep 2 (No Measure)

PRE CLASS

1 Round, 60 – 120 sec each:

Trigger Shoulder Ext Rotation (ES)

Banded Front Rack + Ext Rotation (ES)

Lateral Banded Deep Lunge + Ext Rotation (ES)

2 Rounds:

Assisted Pistol + Glute Stretch x 5 ES

Walking Samson x 5 ES

Sumo Squat Hold x 20 sec

Caveman Sit x 20 sec

2 Rounds:

Mini-band crab walk x 4m EW

Mini-band OHS x 10 (broomstick)

Crossover 90/90 x 10

Strength

ALL: Back Squat (5 x 5 @ 30X1 / Across)

Goal: increase weight compared to 23/09/16

Metcon

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx = 45kg / 30kg

Scaling:

Thrusters – weight

C2B – Jumping C2B