Blog Search

101116

By: 0

GW Performance – CrossFit

Warm-up

OHS Prep (No Measure)

PRE CLASS

Hip flexion on wall

Pigeon / external rotation on bench

Ankle flexion / extension

1 Round / 30 sec each

Childs pose

Rocking Frog

BB + Roller Thoracic Extension

Alternating Reverse Lunge + OH Reach

1 Round / 10 reps each

SA Childs Pose + External Rotation & Reach

Crossover 90/90

SA Overhead Lunge ES

Wall Squat

Assistance and Accessory

ALL: Metcon (No Measure)

Alternating Every 2:00 x 9 (18:00)

i) 5 Dip Power Snatch + 5 OHS (light / tech weight)

ii) 10 Pistols (or progression)

iii) 15 Ring Row

Weightlifting

ALL: Power Snatch (Every 30 sec: 24 x 1 )

Aim to have a heavier weight than Isabel