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GW Performance – CrossFit


General Warm Up 7 (No Measure)


Trigger: Posterior Shoulder, Pec & Biceps

Mobilise: Thoracic & Hips


1 Round / 30 sec each:

3-point Ankle Flexion

Wrist Flexion / Extension

Single Arm BB Lat Mob

1 Round:

10 Push Plus

10 Scap Pull Up

10 Band Pull Apart

5 V-T-W-A

10 Hip Thrust

5 DB Reverse Lunge + RDL E.S.


Handstand Progressions 2 (12:00 Play)

Hollow – 3 x 20 sec

Arch – 3 x 20 sec

Inchworm to extended plank hold – 5 x 10 sec

Wall Climb – 3 x 20 sec hold

** Take one foot off wall & tap away with other foot, trying to find balance point

Ring V – Outs – 3 x 5 SLOW

Tuck or L-Sit on Paralettes – 3 x 20 sec*

*Scale to seated heel raises (move hands in/out to make harder/easier)


FIT: Metcon (2 Rounds for weight)

Every 2:00 / Alternating x 10 (5 each)

i) 3 Front Squats @ 22X1 + 5 Box Jumps

ii) 12 DB Seated Press

PERF: Metcon (AMRAP – Reps)

Every 2:00 / Alternating x 10 (5 each)

i) 3 Front Squats @ 22X1 + 5 Box Jumps

ii) 45 sec Strict HSPU


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GW Performance – CrossFit


Squat Prep 2 (No Measure)


1 Round, 60 – 120 sec each:

Trigger Shoulder Ext Rotation (ES)

Banded Front Rack + Ext Rotation (ES)

Lateral Banded Deep Lunge + Ext Rotation (ES)

2 Rounds:

Assisted Pistol + Glute Stretch x 5 ES

Walking Samson x 5 ES

Sumo Squat Hold x 20 sec

Caveman Sit x 20 sec

2 Rounds:

Mini-band crab walk x 4m EW

Mini-band OHS x 10 (broomstick)

Crossover 90/90 x 10


ALL: Back Squat (5 x 5 @ 30X1 / Across)

Goal: increase weight compared to 23/09/16


CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Rx = 45kg / 30kg


Thrusters – weight

C2B – Jumping C2B


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GW Performance – CrossFit


16.3 Warm Up (No Measure)




– BB Bicep Smash

– Hips & glutes


– 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


Good Mornings


Scap Pull Ups

Crossover External Rotation

Crossover Internal Rotation


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 (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


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GW Performance – CrossFit


Snatch Warm Up (No Measure)

1 Round / 30-60 sec each:

Bar on knees – ankle mob

BTN front rack – elbow stretch

Snatch grip tempo RDL – hamstring stretch

BB cossaks – hip mob


Snatch Push Press @ 25 – 50%

2 x 3-5

Snatch High-Pull @ 25 – 50%

2 x 5-10

Muscle Snatch @ 25 – 50%

2 x 3-5

Tall Snatch @ 25 – 50%

2 x 3-5


ALL: Hang Power Snatch (EMOM: 10 x 3 / Across)


ALL: Metcon (AMRAP – Reps)


4 x (40sec on / 20sec off)

Push Press (45kg / 30kg)

– Rest to 5:00 –

4 x (40sec on / 20sec off)

KB Swing (24kg / 16kg)

– Rest to 10:00 –

4 x (40sec on / 20sec off)


Scale weight appropriately

Score is total reps


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GW Performance – CrossFit


Pull & Push (No Measure)

Pre Class

Roll – Lats & Thoracic

Trigger / smash – Biceps & Triceps

1 Round – 30 sec each

Banded Lat Stretch + Reverse Lunge (E.S.)

Front Line Neural Floss Each Side

1 Round

Med Ball Rotation Toss x 10 E.S.

Med Ball Split Stance Horizontal Throw x 5 E.S.

Push Plus x 10

SA Band Lat Pull Down x 10


ALL: Metcon (2 Rounds for weight)

4 big sets

5 Floor Press @ 21X1

– Rest 60 seconds –

5 SA DB or KB Row ES @ 21X1

– Rest 120 seconds –


FIT: Metcon (Time)

For Time:

10 – 1 Ladder

Box Dips

Ring Rows

PERF: Metcon (Time)

For Time:


10-1 Ladder

Ring Dips

Pendlay Row (60kg / 40kg)


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GW Performance – CrossFit


FYF OG (No Measure)


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


FIT: Metcon (12 Rounds for time)

Alternating Every 3:00 x 12 (36:00) – Each For TIme

i) Run 400m

ii) 2 Rounds of “Scaled Cindy”

iii) 20 Wall Balls + 80 Single Unders


5 Jumping Pull Ups

10 Push Ups On Box

15 Squats

PERF: Metcon (12 Rounds for time)

Alternating Every 3:00 x 12 (36:00) – Each For TIme

i) Run 400m

ii) 2 Rounds of “Cindy”

iii) 20 Wall Balls + 40 Double Unders


5 Pull Ups

10 Push Ups

15 Squats

Why we use tempo and progressive overload.

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“Constantly varied functional movement at high intensity” is a key phrase within the CrossFit philosophy of fitness. It’s exciting to think about a training plan that offers lots of variance. If you have exercise ADD the premise of never getting bored by doing random workouts must be appealing. However what is the solution when you hit training plateaus? Is it more randomness? Do you need to just go harder at your random workouts? No.

At GW Performance, whether you’re in a group class for CrossFit or completing a customised training plan, you will notice two things in your strength and power components: tempo prescriptions and consistency in prescription of movements. There is nothing random about what we do and planned variety helps athletes continue to improve and bust through plateaus!


I’ve been exposed to tempo training from my time working with different weightlifting coaches, in my coaching education from well known strength coaches like King & Poliquin and other excellent CrossFit programs like Invictus and OPEX.

CJ Martin, head coach and owner of CrossFit Invictus, says:

“Tempo training is important at all stages of an athlete’s development – from beginners who simply want to learn to lift weights and shed a few pounds to Olympic calibre athletes of all disciplines”

Why is it important to prescribe tempo? Not only does it give the sets x reps context but also helps improve movement quality and therefore reduces risk of injury. Instead of going at a kamikaze speed under your back squat, when we slow it down to 3111 an athlete can feel what is working vs what isn’t – helping correct technique and body awareness. The tempo prescribed dictates the type of training phase you are completing: a slower tempo places emphasis is on technique, stability and hypertrophy: faster tempos emphasise the strength, power and neural components .

Martin continues:

“(By prescribing tempo), it allows us to shore up weak links by overloading certain areas of movements.  For example, how many of you feel more comfortable with your second and third deadlift reps than your first?  I am guessing a lot, and it’s because you are using the benefit of either or both the elastic “bounce” of your stretch-shortening cycle or your rubber plates hitting the hard floor”

Progressive overload

Progressive overload is the gradual increase of stress placed upon the body during exercise training. Using progressive overload in strength training is simple: gradually add stress to the body by adding weight or adding volume. At some point your tendons & ligaments will no longer be able to handle the load and you plateau as they take time to adapt (more so than muscle).

How do we continue to improve then? We get creative by varying the main lifts (i.e. we don’t back squat 52 weeks a year), accessory lifts (i.e. isolate different weak points) and tempo! Over time this leads to greater gains and constant progress.

Here are three ways we vary strength training for long-term progress

  • Lengthen the eccentric phase: add 3 seconds to the descent. Initially someone who has never used tempo training before will be surprised at how difficult this is!
  • Progress volume load, not just volume: adding sets over a few weeks is a great way to increase total tonnage without adding reps per set. For example:
    • Week 1: 5×5 @ 30X0
    • Week 2: 6×5 @ 30X0
    • Week 3: 7×5 @ 30X0
  • Hypertrophy, strength, peak – block periodisation. Give your body time to adapt to the goal and program the sets, reps and tempo accordingly!


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GW Performance – CrossFit


OHS Prep (No Measure)


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

Metcon (No Measure)

With a partner:

2 x 1-5 Ladder

Box Jumps


Overhead Squat (Build to 3RM @ 21X1)

No technical faults – if new to OHS then do not aim for max, aim for consistency

Deadlift (Build to 1RM @ 21X1)

If you haven’t Deadlifted multiple times over the past 4 weeks then do 5 x 5 at same tempo

Making the most of your time at GW Performance.

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Trust us. We understand busy schedules. In fact, many of the members we have here at GW Performance initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.