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GW Performance – CrossFit

Warm-up

16.3 Warm Up (No Measure)

PRE CLASS

Trigger:

– POSTERIOR SHOULDER + ROTATION!!

– BB Bicep Smash

– Hips & glutes

Mobility:

– Lateral Banded Lat / Oblique

– Hamstrings

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1 Round / 30 sec each

BB Thoracic Extension Over Roller

Front Line Neural Floss ES

Down Dog

Up Dog

1-2 Rounds / 10-15 reps each

Dislocates

Good Mornings

Cossaks

Scap Pull Ups

Crossover External Rotation

Crossover Internal Rotation

Weightlifting

GW Clean & Jerk Progressions (No Measure)

Power – Pull (jump – shrug)

Hang – Power (transfer weight in feet)

Muscle Clean

Pull Unders

Hang Power Clean + Push Press

Power Clean + Jerk

Tempo (squat) Clean + Jerk

ALL: Clean and Jerk (1 rep Every 30 sec x 25 / Across)

Compare to 30/09

Assistance and Accessory

Metcon (Weight)

3 Sets For Quality

10 RDL (40-50% 1RM DL)

– rest 60 sec –

15 Toes To Bar

– rest 60 sec –

Scaling

RDL – challenging weight

TTB – Lying toes to KB