04.03.19

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: Lats, Scaps, Thoracic Spine, Forearms Activation: 2x10 lat pull downs (orange band) Band pull aparts (red/blue band)Warm-up500m Row ---THEN--- x2 10 Push ups 10 Pass throughsGymnasticsPull up progressions: 3x 10 on whatever progression you choose. RULES: Scap raises Strict Weighted Strict Kipping Butterfly Chest to BarBack RowWith light to moderate weight.With Dumbbells: 3x8/8 increasing weight each round: Single Arm - on bench

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Team Tuesday

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, Butt, lower back, hip flexors (green bands), shoulders (green band) Activation: 2x10 (green band) Banded walks side to sideGamePizza Game! Round 1: Normal Round 2: Duck Walk Round 3: Hold in Opposite hand (Normal)Movement Break DownGo over: Cleans & Front Squats from groundMetcon (AMRAP - Rounds and Reps)AMRAP 20 min time cap Teams of 2 - split as needed,

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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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