Blog Search

300916

By: 0

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

_________________________________

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 20 / Across)

Metcon

Metcon (AMRAP – Reps)

With A Partner

Row (calories)

3 Rounds

(1:00 / 1:00)

rest 3:00

3 Rounds

(1:00 / 1:00)

P1 = Work

P2 = Rest