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GW Performance – CrossFit

Warm-up

FYF OG (No Measure)

PRE CLASS

Trigger – Shoulders & Hips

2 x Banded Hip Stretches

2 x Banded Shoulder Stretches

_________________________________

1 Round x 30s

Spiderman Lunge + Rotation (Alternate)

Couch Stretch ES

Frog Stretch

Shoulder Dislocates

2 Rounds

Wall Squats x 5

SL Hip Thrust x 5 ES

Cross-Over Reverse Fly x 10

Scap Pull-ups x 5

Banded Good Morning x 10

3-5mins Practice

Double Unders, Row Technique, Handstand Skills, Kipping, Muscle-ups, Pull-ups or Oly Skills

Assistance and Accessory

ALL: Metcon (No Measure)

EMOM x 12:00 (3 Rounds)

i) 2 Turkish Get Ups E.S.

ii) 20-30sec Hollow/Bent Hollow Hold

iii) 20-30 sec Arch Hold

iv) 10 Palof Press ES

Metcon

ALL: Metcon (Time)

For Time

21, 15, 9

Push Jerk (50kg / 35kg)

KB Swing (24kg / 16kg)

101116

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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

091116

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GW Performance – CrossFit

Warm-up

Oly Warm Up 2 (No Measure)

1 Round – 30 sec each

Inchworm

Broomstick OH Samson (ES)

Lats On Bench

Front Line Neural Floss (ES)

1 Round

Seated Mini Band Abduction x 15 ES

Pause Bulgarian x 5 ES

Pause Ring Row x 5

Snatch Press (light) x 10

2 Rounds

Squat x 5

Squat Jump x 3

DB Push Press x 5

DB Hold OH x 10 sec

Metcon

ALL: Metcon (3 Rounds for reps)

AEROBIC EFFORT

0:00 – 8:00

AMRAP

200m Run

15 Wall Balls

8:00 – 10:00

Rest

10:00 – 18:00

AMRAP

10 Lateral Burpee

10 Thrusters (42.5kg / 30kg)

10 Toes To Bar

18:00 – 20:00

Rest

20:00 – 28:00

AMRAP

20 Squats

10 Burpee Pull Ups

28:00 – 30:00

Rest

30:00 –

Run 1000m

081116

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GW Performance – CrossFit

Warm-up

Handstand warm-up (No Measure)

PRE CLASS

Trigger / Release:

BB Bicep Smash

Post-shoulder cap trigger (external & internal rotation)

______________________________________________________________________________

1 Round / 45sec each:

– Banded extended front rack

– Banded pec stretch

– Banded Lat stretch

2 Rounds:

– 20sec wrist flexion + 20sec wrist extension

– 30sec Plank hold (on hands)

– 10x Pull throughs (on bars)

– 30sec Support hold on rings

2 Rounds:

– 4x Lengths bear crawl

– 10x Burpees

– 20x Mountain climbers

Strength

ALL: Push Press (5 x 8 / Across)

Metcon

ALL: Metcon (Time)

4 Rounds for Time

60 Double Unders

30 H/R Push Ups

15 Deadlift (100kg / 70kg)

Scaling

DU – 2 x singles

PU – Band or box

DL – weight

071116

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GW Performance – CrossFit

Warm-up

General Warm Up 5 (No Measure)

PRE CLASS

Roll: everything

Trigger: feet, calf and upper traps

Mobility: glutes & adductors on wall

_________________________________

1 Round

Walking Knee Hug x 10m

Walking Samson x 10m

Inchworm x 10m

Spiderman x 10m

Table Top Bear Crawl x 10m

2 Rounds

2 x 10m Shuttle Run

5 Scap Pull Ups

5 Wall Squats

2 Rounds

2 x 10m Shuttle Run

5 Pull Ups / Banded Pull Ups

10 Lunge Jumps

Strength

FIT: Front Squat (4 x 8 / 20X0 / Across)

PERF: Front Squat (5 x 3 / 80% / Across)

Metcon

ALL: Metcon (AMRAP – Rounds and Reps)

With a partner

15:00 AMRAP

10 Front Rack Lunges (60kg / 40kg)

200m Row

Partner 1 must complete full round before Partner 2 starts.

Scale weight appropriately

051116

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GW Performance – CrossFit

Warm-up

FYF OG (No Measure)

PRE CLASS

Trigger – Shoulders & Hips

2 x Banded Hip Stretches

2 x Banded Shoulder Stretches

_________________________________

1 Round x 30s

Spiderman Lunge + Rotation (Alternate)

Couch Stretch ES

Frog Stretch

Shoulder Dislocates

2 Rounds

Wall Squats x 5

SL Hip Thrust x 5 ES

Cross-Over Reverse Fly x 10

Scap Pull-ups x 5

Banded Good Morning x 10

3-5mins Practice

Double Unders, Row Technique, Handstand Skills, Kipping, Muscle-ups, Pull-ups or Oly Skills

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

041116

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GW Performance – CrossFit

Warm-up

Clean 1 (No Measure)

PRE CLASS

Roll – ITB, Quads and Thoracic

Trigger – Glutes and TFL

_______________________________

1 Round x 30 – 60sec each:

Trigger SL Glute + Ext Rotation

Trigger Post Shoulder

Lateral Banded Samson

Banded Front Rack

1 Round:

SL RDL x 5 ES (use wall to square off)

SL Mini Band 3-Point Tap x 2 ES

Broomstick Dislocates x 10

Crossover SA Archer x 5 ES

SA OH Walking Lunge x 10 ES

Weightlifting

ALL: Clean and Jerk (Every 2:00 x 6)

Set 1 – 2+1 @ 65%

Set 2 – 2+1 @ 65%

Set 3 – 2+1 @ 70%

Set 4 – 2+1 @ 70%

Set 5 – 2+1 @ 75%

Set 6 – 2+1 @ 80%

Assistance and Accessory

ALL: Metcon (Weight)

Every 2:00 x 8 (Alternating)

i) 5 Pendlay Row + 5 Hang Power Clean + 5 Front Squat

ii) 10 Ring / Band Assisted Dips

Find & record heaviest weight but you must go unbroken

031116

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GW Performance – CrossFit

Warm-up

General Warm Up 4 (No Measure)

PRE CLASS

Roll: adductors with BB, calf/achilles

Trigger: pecs, glutes and TFL

Mobility: banded ankle flex, banded pigeon, standing banded tricep

_________________________________

1 Round / 30 sec each:

Cossaks

Dislocates

Deep Squat Hold

Roll to straddle

1 Round / 10 reps each:

GHD Hip Extensions

Goblet Squats

Box Jumps

Band Pull Aparts

Ring Rows

Cals on Assault Bike

Mountain Climbers (ES)

Gymnastics

FIT: 12:00 Pull Up Progressions A. (No Measure)

Complete for QUALITY

10 x T – W

10 x Crossover Pull Down

3 – 5 Eccentric Pull Ups

2 – 4 x 10 Banded Pull Ups

PERF: Strict Chest to Bar Pull Ups (EMOM: 10 x 30-60% of Max Reps)

Record total reps

Metcon

ALL: Metcon (Distance)

0:00 – 5:00

27 Push Ups

21 KB Swing (24 / 16kg)

AMRAP Row (metres)

5:00 – 10:00

Run 400m + rest remainder

10:00 – 15:00

21 Push Ups

15 KB Swing (24 / 16kg)

AMRAP Row (metres)

15:00 – 20:00

100 Double Unders + rest remainder

Scaling –

Push Ups : incline

KBS : weight

DU : 2 x singles

021116

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GW Performance – CrossFit

Warm-up

Gymnastics Prep 2 (No Measure)

Pre Class

Roll – Lats and Thoracic

Trigger – Traps, Pecs, Post Shoulder

Mobility – Banded Lats and Lying Pec Stretch

_______________________________

1 Round:

Broomstick Dislocates x 10

BB BTN Front Rack Stretch x 20 sec

KB Windmill x 5 ES

Crossover Reverse Fly x 10

Band Y Press x 10

4 x 30 sec / 30 sec:

DB Push Press

V-Ups

Gymnastics

FIT: Handstand Push-up Progressions

1. 30sec (raised feet) Plank Hold

2. 5-10x Single Leg Kick-ups

3. 6-8x Seated Dumbbell press

4. Rest 2-3min

PERF: Handstand Push-ups (EMOM: 10 x 30-60% Max Strict Reps)

Metcon

ALL: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Push Press (50kg / 35kg)

15 Toes To Bar

20 Wall Ball

011116

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GW Performance – CrossFit

Warm-up

Gymnastics Prep 1 (No Measure)

Pre Class

Roll – Lats and Thoracic

Trigger – Pecs, Traps, Post Delt

Banded Mobility – Lats/Obliques and Pecs

_______________________________

2 Rounds – 10 Reps Each

Broomstick Dislocates

Band Pull Apart

Crossover Archer (5 ES)

2 Rounds – 10 Reps Each

BB BTN Snatch Press

Push Up

Gymnastics Core / Shaping

3 Rounds 20 sec on / 20 sec off :

Floor L-sit

Metcon

FIT: Metcon (3 Rounds for reps)

0:00 – 4:00

AMRAP

3 C2B Pull Ups

6 Deadlift (100kg / 70kg)

9 Lateral Burpees

4:00 – 8:00

Rest

8:00-12:00

AMRAP

6 Pull Ups

9 Deadlift (80kg / 55g)

12 Lateral Burpees

12:00 – 16:00

Rest

16:00-20:00

AMRAP

9 Ring Rows

12 Deadlift (60kg / 40kg)

15 Lateral Burpees

PERF: Metcon (3 Rounds for reps)

0:00 – 4:00

AMRAP

3 Bar Muscle Ups

6 Power Clean (70kg / 50kg)

9 Lateral Burpees

4:00 – 8:00

Rest

8:00-12:00

AMRAP

6 C2B Pull Ups

9 Power Clean (60kg / 40kg)

12 Lateral Burpees

12:00 – 16:00

Rest

16:00-20:00

AMRAP

9 Pull Ups

12 Power Clean (50kg / 35kg)

15 Lateral Burpees