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Michael
4 years 5 months ago

GW Performance - CrossFit


Warm-up

OHS Prep (No Measure)


PRE CLASS



Hip flexion on wall

Pigeon / external rotation on bench

Ankle flexion / extension



1 Round / 30 sec each
Michael
4 years 5 months ago

GW Performance - CrossFit


Warm-up

Oly Warm Up 2 (No Measure)


1 Round - 30 sec each



Inchworm

Broomstick OH Samson (ES)

Lats On Bench

Front Line Neural Floss (ES)


Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

Handstand warm-up (No Measure)


PRE CLASS

Trigger / Release:

BB Bicep Smash

Post-shoulder cap trigger (external & internal rotation)
Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

General Warm Up 4 (No Measure)


PRE CLASS



Roll: adductors with BB, calf/achilles

Trigger: pecs, glutes and TFL
Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

Gymnastics Prep 1 (No Measure)


Pre Class



Roll - Lats and Thoracic

Trigger - Pecs, Traps, Post Delt

Banded Mobility - Lats/Obliques and Pecs


Michael
4 years 6 months ago

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)
Michael
4 years 6 months ago
Programming for athletes, general population and everyone in between can be a daunting task.
If this is done wrong, it will lead to massive plateaus, injuries and worst of all, falling OUT of love with the sport.


Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

Clean Prep (No Measure)


30-60 sec each:



Banded Extended Front Rack Stretch

Lats on bench

Wrist flexion/Extension

'Thread the needle' each side
Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

FYF OG (No Measure)


PRE CLASS



Trigger - Shoulders & Hips

2 x Banded Hip Stretches

2 x Banded Shoulder Stretches
Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

Short Hip/Ham Prep 1 (No Measure)


1 Round - 10 reps each



Arabesque

SL RDL

SA OH Lunge (10 steps each arm)



1 Round - 15 reps each

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