061016

Michael
Wednesday, October 5, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Overhead 9 (No Measure)


Pre Class



Roll - Lats and Thoracic

Trigger - Post Shoulder and QL

Mobility - Banded Front Rack and Lying Pec

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1 Round:



Lats on Bench x 30sec

Front Line Neural Floss x 30 sec ES

Cossaks x 5 ES

Inchworm x 3 - 5



2 Rounds:



Scap Pull Up x 5

Crossover A-T-Y x 10

Hollow and Arch on bar x 10

Wall Slide + Retract x 5



4 Rounds Alternating: 30 on / 30 off



Air Squats

Light/mod DB Push Press

Strength

ALL: Strength SS: Floor Press + SA Row (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 -
Compare to 28/09 - aim is to increase weight

Metcon

ALL: Metcon (3 Rounds for reps)


3 x (4:00 on / 4:00 off)



Against a 4-minute running clock, with 4-minutes rest between sets, complete 3 sets of the following for max reps of Push Ups:



Row 500m

15 Box Jumps

AMRAP Push Ups



Total time = 20:00