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GW Performance – CrossFit

Warm-up

Clean 1 (No Measure)

PRE CLASS

Roll – ITB, Quads and Thoracic

Trigger – Glutes and TFL

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1 Round x 30 – 60sec each:

Trigger SL Glute + Ext Rotation

Trigger Post Shoulder

Lateral Banded Samson

Banded Front Rack

1 Round:

SL RDL x 5 ES (use wall to square off)

SL Mini Band 3-Point Tap x 2 ES

Broomstick Dislocates x 10

Crossover SA Archer x 5 ES

SA OH Walking Lunge x 10 ES

Weightlifting

ALL: Clean and Jerk (Every 2:00 x 6)

Set 1 – 2+1 @ 65%

Set 2 – 2+1 @ 65%

Set 3 – 2+1 @ 70%

Set 4 – 2+1 @ 70%

Set 5 – 2+1 @ 75%

Set 6 – 2+1 @ 80%

Assistance and Accessory

ALL: Metcon (Weight)

Every 2:00 x 8 (Alternating)

i) 5 Pendlay Row + 5 Hang Power Clean + 5 Front Squat

ii) 10 Ring / Band Assisted Dips

Find & record heaviest weight but you must go unbroken