Blog Search

041116

By: 0

GW Performance - CrossFitWarm-upClean 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…

031116

By: 0

GW Performance - CrossFitWarm-upGeneral 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:…

021116

By: 0

GW Performance - CrossFitWarm-upGymnastics 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…

011116

By: 0

GW Performance - CrossFitWarm-upGymnastics 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…

291016

By: 0

GW Performance - CrossFitWarm-upClean Prep (No Measure)30-60 sec each: Banded Extended Front Rack Stretch Lats on bench Wrist flexion/Extension 'Thread the needle' each side 2 Rounds: 3 Vertical Jump 6 Paused Bulgarian ES 9 Air Squat 12 Push plus 2 Rounds for quality: 10 Paused Ring Row 10 CossaksWeightliftingGW Clean…

281016

By: 0

GW Performance - CrossFitWarm-upFYF 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…