Blog Search

061016

By: 0

GW Performance – CrossFit

Warm-up

Overhead 9 (No Measure)

Pre Class

Roll – Lats and Thoracic

Trigger – Post Shoulder and QL

Mobility – Banded Front Rack and Lying Pec

________________________________

1 Round:

Lats on Bench x 30sec

Front Line Neural Floss x 30 sec ES

Cossaks x 5 ES

Inchworm x 3 – 5

2 Rounds:

Scap Pull Up x 5

Crossover A-T-Y x 10

Hollow and Arch on bar x 10

Wall Slide + Retract x 5

4 Rounds Alternating: 30 on / 30 off

Air Squats

Light/mod DB Push Press

Strength

ALL: Strength SS: Floor Press + SA Row (2 Rounds for weight)

4 big sets

5 Floor Press @ 21X1

– Rest 60 seconds –

5 SA DB or KB Row ES @ 21X1

– Rest 120 seconds –
Compare to 28/09 – aim is to increase weight

Metcon

ALL: Metcon (3 Rounds for reps)

3 x (4:00 on / 4:00 off)

Against a 4-minute running clock, with 4-minutes rest between sets, complete 3 sets of the following for max reps of Push Ups:

Row 500m

15 Box Jumps

AMRAP Push Ups

Total time = 20:00