311016

Michael
Sunday, October 30, 2016 - 03:00

GW Performance - CrossFit


Warm-up

Squat Prep 2 (No Measure)


PRE CLASS

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

Strength

ALL: Back Squat (4 x 5 @ 31X1 / Across)

ALL: Back Squat (1 x 10 @ 20X1 / Across)

Weightlifting

ALL: Power Snatch (Every 30 sec: 20 x 1)


Aim to have a heavier weight than Isabel