11.09.18

CrossFit Georgetown - CrossFitBRO SESH!View Public WhiteboardActivationFoam Roll: Shoulders (lacrosses ball), biceps, pecs Activation: 2x 10 Banded SupermanWarm-up3 min AB/Rower ---THEN--- x4 12 Pass Throughs 9 Banded Pull Aparts 6 Banded CurlsRun the Rack (10-10-10-10-10...till failure)*Bicep Curls* Start at a light weight (5/10lbs) do 10 reps at that light weight, no rest, increase weight 10 reps, no rest, increase weight 10 reps....till you failSkull Crushers (7-7-7-7)Tricep Skull Crushers + Tricep Press out. 4x7 increase weight each roundChin Ups (5-5-5-5)Supinated hand position. Strict Chin ups, can add weight if needed.Banded Tricep Pull Downs (8-8-8-8)2 bands of the same resistance and a

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11.07.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Shoulders, Lats, Back, Chest Banded Shoulder Stretches Activation: Bear Crawl with Lacross ball on backWarm-up3x 10 Arm Swings OH 10 Arm Circles Forward & Backward 10 Empty BB PressPush Press (4-4-4-4-4)At 70% 1RMScap Raises (8-8-8-8-8)Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.Super Set PP with Scap Raises 8 on each arm 21X2Metcon (AMRAP - Rounds)7min AMRAP4 lengths FC (70/53) 4 lengths double KB/DB OH Walking (53/35)

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11.06.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Lats, Shoulders, Thoracic Spine, Lower Back Hip rolls (side to side with extender stretch) Activation: 2x10 Wall Ball Dead BugWarm-upJumping Jacks High knees Butt Kicks Lunges with stretch up Soldiers Karaoke Run one way then the other 3x Sprints outside on the drivewayGymnastics5 min of kipping/butterfly work 5 min of HSPU workMetcon (Time)Team Tuesday Team up with someone you haven't worked out with beforeYou Go I Go: 4 RFT 20 cal Row 10 HSPU 20 cal Row 10 pull ups

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11.05.18

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Psoas, calfs (lacross ball) Activation: 2x 10 Wall Dead Bug 10 Side to Side banded walksWarm-up3x 10 Jumping Air Squats 5 Inch Worms + Push Up :30 Runner stretch each sideBack Squat10 Min to find your daily 1 RM on back squat Reccomended warm up to it: 5-3-3-1-1-1 till failureMetcon (Weight)15min EMOM 65% of your daily 1 RMMin 1: 5 Back Squats 65% Min 2: 7 Box Jumps Min 3: 12/9 Cal AB

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