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GW Performance – CrossFit

Warm-up

General Warm Up 1 (No Measure)

2 Rounds of 30 sec each:

Roll to Straddle

Fire Hydrants

Couch Quad

2 Rounds of 10 reps each:

Front Rack Step Up

Crossover 90/90

Crossover A-T-Y

Partner Dynamax Ball Fun (No Measure)

With a partner, complete:

SL Horizontal Pass x 10 ES

SL Rotational Pass x 10 ES

Individually:

SL Around the World x 5 ES

Metcon

A.: Metcon (Distance)

5 x (1:00 / 1:00)

5 Burpees +

AMRAP Row in remaining time

3:00 intermission

B.: Metcon (Distance)

Every 2:00 x 12 (24:00 / 4 rounds)

i) 60 sec AMRAP Row

ii) 10 KB Swing (24kg / 16kg) + 10 Box Jumps

iii) 10 Ring Dips + 20 Mt Climbers

Scaling –

KBS: weight

BJ: height / step ups

Ring Dips: band assistance

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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%

141116

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GW Performance – CrossFit

Warm-up

Overhead 10 (No Measure)

Pre Class

BB Smash – Lats/Triceps/Biceps

Trigger – Should Ext. Rotators and Pecs

Banded Mobility – Lats and Front Rack

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1 Round – Mobility

3 Point Thoracic Stretch x 30sec E.S

Wall Angles x 30sec

Broomstick Circles x 5 E.W

2 Rounds – Activation

Roller Y Press x 5

Crossover Front Rack Ext. Rot. + Press x 5 E.S

Ring FLR x 20sec

Wall Climb x 10sec Hold

Tuck Jumps x 3

Strength

FIT: Push Press (5 x 5 / Across / Every 2:00)

PERF: Push Press (6 x 4 / Across / Every 2:00)

Metcon

FIT: Metcon (Time)

For time:

Run 1000m

60 Wall Balls

30 DB Push Press (20kg / 15kg)

PERF: Metcon (Time)

For time:

Run 1000m

60 Wall Balls

30 HSPU

121116

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GW Performance – CrossFit

Warm-up

Deadlift 3 (No Measure)

Pre Class

Roll – ITB, Calves and Hamstrings

Trigger – Glutes and Lower Back (Feet Raised)

Mobility – Banded Pigeon and Downward Dog

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1 Round

Couch Hamstring x 30sec E.S

Leg Swings x 10 E.S

Roll to Straddle x 10

2 Rounds

Mini-band Complex

Mini-band Monster Walk x 4m E.W

Mini-band Hip Thrusts x 10

Mini-band Good Mornings x 10

Then

3 Way Band Pull Apart x 4 E.W

Crossover Pulldown x 10

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

0:00 – 12:00

Each athlete performs as a relay:

6 C2B Pull Ups

6 Squat Clean (70kg / 50kg)

12:00 – 14:00

Rest

Scaling:

Barbell: weight

C2B: Jumping C2B

B. : Metcon (Time)

14:00 –

Fran Relay

21, 15, 9

Thrusters (42.5kg / 30kg)

Pull Ups

Scaling:

Barbell: weight

Pull up: Ring Rows

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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

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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)

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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

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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