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Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

General Warm Up 2 (No Measure)


Pre Class:



2 x Shoulder Mobs

2 x Hip Mobs



2 Rounds:



Wall Squat x 5

Cossaks x 5 ES
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Michael
4 years 6 months ago
Next week we will throw a mixture of tests your way. In order to measure your fitness and progression we need to take measurements and there is a plethora of combinations and ways to do so.
Michael
4 years 6 months ago
In the very first episode, Coach Leigh and Coach Mike share their experiences on the difference between CrossFit and Strength & Conditioning and how it affects your goals.

Enjoy!

 
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

Overhead 8 (No Measure)


Pre Class

Sceptre First Rib Release x 60 ES

Banded Lat x 30 ES

Banded Rhomboid/Post Delt x 30 ES

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Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

General Warm Up 3 (No Measure)


1 Round 30s Each Side



Banded Adductors

Banded Hip Flexors

Banded Lats

Banded Pecs
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Michael
4 years 6 months ago
Strength and conditioning (S&C) is an integral part of all elite sport around the world. At any level, coaches hire experts in S&C to increase athletic performance, manage injuries and look after their athletes in the gym.
Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

Clean & Jerk 1 (No Measure)


PRE CLASS



Trigger Lats, Hip Flexors & Glutes

Banded Couch x 45s ES

Banded Front Rack x 45s ES
Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

Metcon

ALL: Barbara (Time)


Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Michael
4 years 6 months ago

GW Performance - CrossFit


Warm-up

Pull & Push (No Measure)


Pre Class



Roll - Lats & Thoracic

Trigger / smash - Biceps & Triceps



1 Round - 30 sec each


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