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GW Performance – CrossFit

Warm-up

Squat (Coach Mike) (No Measure)

Pre Class

Trigger – Calfs, Glutes & Hip Flexors

Bands – Adductors & Hamstrings

1 Round

Spiderman Crawl x 5 ES

Inch Worms x 5 (Pause for 5s at top)

3-Point Thoracic Rotation x 5 ES

Duck Walks x 10m

1 Round

A Skips x 20m

Countermovement Squat Jumps x 10

Floor Back Extensions x 10

Shuttle Runs x 10

Perfect Practice: Goblet Squat & V-Up (No Measure)

5:00 for quality

1 – 6 Ladder of

Goblet Squats

V – Ups

Strength

FIT: Front Squat (5 x 5 / Across / Every 2:00)

PERF: Front Squat (6 x 4 / ~ 80% Across / Every 2:00)

Weightlifting

ALL: Clean and Jerk (Every 90sec: 15 x 1 )

Increase weight every 3 rounds.

Start at ~60%