101016

Michael
Sunday, October 9, 2016 - 03:00

GW Performance - CrossFit


Warm-up

16.3 Warm Up (No Measure)


PRE CLASS



Trigger:

- POSTERIOR SHOULDER + ROTATION!!

- BB Bicep Smash

- Hips & glutes



Mobility:

- 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



Dislocates

Good Mornings

Cossaks

Scap Pull Ups

Crossover External Rotation

Crossover Internal Rotation

Weightlifting

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 25 / Across)


Compare to 30/09

Assistance and Accessory

Metcon (Weight)


3 Sets For Quality



10 RDL (40-50% 1RM DL)

- rest 60 sec -

15 Toes To Bar

- rest 60 sec -



Scaling

RDL - challenging weight

TTB - Lying toes to KB