151116

Michael
Monday, November 14, 2016 - 03:00

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%