03.29.19

CrossFit Georgetown - CrossFitApril 6 - Rise Against the Machine Comp. Come cheer on our Teams! April 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYAView Public WhiteboardActivationFoam Roll: Psoas, back, butt, quad stretch on wall, banded leg stretch (green band) Activation: 20/20 DB Dead bugWarm-up3 min on AB/Rower ---THEN--- 2x 10 Air Squats 10 Leg Swings front to back 10 Banded walks front to backBack Squat4x5 @ 70% 1 RM 31X1 (3 seconds down) Warm up to it by doing 3x3 increase weight each round1:00on/ 1:00off (AMRAP - Rounds)16 mins get as many rounds as possible of:1:00 on/

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03.28.19

CrossFit Georgetown - CrossFitApril 6 - Rise Against the Machine Comp. Come cheer on our Teams! April 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYAView Public WhiteboardActivationFoam Roll: Pecs, Scaps, Traps, Triceps, Thoracic Spine Activation: 20 Banded Pull aparts (red/blue band)Warm-up2x 6 Cal AB 9 Push ups 12 Pass throughsGymnasticsWork on Dip progression/strength: Tricep Press Box Elevated feet on box Barbell dips Rings with band Rings Pause at the bottom dips Weighted Ring dipsBench Press3x6 @ 70% 1RM Warm up to it by doing 3x4 increase weight each round Superset with 6-10 Dips of any variation mentioned aboveDipsMetcon

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03.27.19

CrossFit Georgetown - CrossFitApril 6 - Rise Against the Machine Comp. Come cheer on our Teams! April 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYAView Public WhiteboardActivationFoam Roll: IT Band, Butt, Psoas, Hamstrings, Throacic Spine Activation: 1x20 Banded Good Mornings (green)Warm-up2x 200m row 10 Barbell Good mornings (hip crease to top of knees) 10 Superman pulsesGymnasticsTABATA: with PVC Pipe Hollow Body Hold Superman HoldDeadlift3x6 @ 70% 1 RM Warm up to it by doing 3x3 increase weight each roundMetcon (Weight)12min EMOM Min 1: 15 Weighted Sit ups - straight leg (45/25) Min 2: 8 (R) Single Leg Deadlift

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03.25.19

CrossFit Georgetown - CrossFitApril 6 - Rise Against the Machine Comp. Come cheer on our Teams! April 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYA May 4 - Primal Challenge Kick off crossfitgeorgetown.wodify.comView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Inside Quad, Butt, Lower Back. Hip Flexor banded stretch Activation: 2x10 Banded Walks Side to side (green band)Warm-up2x 9 Cal AB 6 Barbell Front Squats 3 Banded Squats (green band)Front Squat3x5 @ 70% 1 RM 21X2 (2 second decend) Warm up to it by doing 3x3 increasing weight each round till you hit that 70% amountMetcon (Time)4RFT4RFT 6

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03.21.19

CrossFit Georgetown - CrossFit- Family Bowling Night RSVP on Facebook group https://www.facebook.com/events/2196074900438337/ ActivationView Public WhiteboardActivationFoam Roll: Pecs (lacrosse ball + rig), scaps (lacrosse ball), Delts (lacrosse ball), Traps (lacrosse ball) Activation: 2x10 Banded Pull Aparts (red/blue band) M,Y,T'sWarm-up2x 10 (R) KB Around the world 10 (L) KB Around the world 10 Push upsIncline Bench Press (3x6)3x6 increasing weight each round Do 2 warm up rounds: 1. With just the barbell to test set up 2. With a little bit of weight to get the feel for it.Metcon (No Measure):40on/ :20 off x4Rowing AKBS Goblet Squats V-ups Slam Balls

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