01.16.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Lats, shoulders, psoas, butt, thoracic spine, Activation: 2x10 DB Deadbug (nothing heavier than a 35#)Warm-upRow 500m ---THEN--- 3x 10 Pass Throughs 5 Barbell behind the neck press 10 PVC pipe OH SquatOverhead Squat (5-5-5-5)Working up to a heavy Do-able set of 5. Increase weight each round.Lift BreakdownBreak Down: OHS - focus on hand placement, squat form, eyes. If they aren't comfortable with this have them do really light weight or PVC PipeMetcon (5 Rounds for calories)15min 2:00min on/1:00min off Repeatable calories on AB5 OHS (95/65) Remaining time is max amount of Calories on

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01.15.19 – Team Tuesday

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Calfs, shins, quads, IT band, butt, lower back Activation: 2x10 Alternating SupermansWarm-up2 min AB/Rower ---THEN--- 15 Sit ups 12 Air Squats 9 Push upsGameCrab walk with Medicine balls: 2-3 rounds Everyone but 1 person has medicine balls in their lap while they are crab walking around. The person without the ball is crab walking to the other people trying to kock their ball off their lap. Once it's knocked off that person switches and is now trying to kock off the medicine balls.Lift BreakdownBreak down: Thrusters Box Jump Safety Double Unders or SinglesMetcon

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01.11.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Chest, Lats, Upper Back Activation 3x 10 Lat Pull downs 10 Banded Pull apartsWarm-up2 min AB/Rower ---THEN--- 3x 9 Push ups 6 Pass Throughs 3 Shoulder rolls on pull up barBench Press@50% 1RM Superset with Scap RaisesScap Raises Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.3x6 on each side. ()

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01.10.19

CrossFit Georgetown - CrossFitJanuary 12 - Primal ChallengeView Public WhiteboardWarm-up20 Cal AB ---THEN--- 3x 10 Air Squats 10/10 Banded Walks Front & BackActivationFoam Roll: Quads (wall stretch), IT Band, Butt (lacross ball), lower back (lacross ball) Activation: 1x10/10 DB Dead BugFront Squat3x4 @ 55% 1RM (51X1) 5 count going down (super slow) focus on core, weight in heels, pushing knees out, and keeping chest tallMetcon (3 Rounds for reps)x3 3:00min of work 2:00min rest Start over each round - goal is to accomplish same reps each round and keep a steady pace6 Weighted Step ups (35/25) (24/20 box) 4(R) Single

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