8.2.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Scaps, Delts Activation: 1x20 Banded Pull Aparts (orange/red band)Warm-up3x 10 Light KB Around the worlds 10 Push ups 10 Pass Throughs 10 banded walks side to sideTurkish Get Up3x6 on each side Pick a weight that is challenging - but not crushingMovement Break DownKB Snatch Break down - Staying close to the midline - Leaning back - Punching -Rotating the wrist *Keeping them from slamming the KB onto the wrist in the receiving positionMetcon (Time)4 RFT6 (R) KB Snatch (53/35) 6 (L) KB Snatch 9 RKBS (53/35) 250m row

Read More

8.1.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Lats, Scaps, Delts, Traps, Thoracic Spine Activation: 1x10 Banded Superman (orange)Warm-up500m Row ---THEN--- 2x 10 Pass Throughs :30 Hollow Body :30 SupermanGymnasticsSpend 20 minutes learning different kipping variations Kipping Butterfly Bar Muscle Ups Ring Muscle Ups -Hands -Hips -Shoulders -Feet together Drills: 1. Bands hanging from pull up bar (KPU) 2. Ab Mat for feet together (KPU/MU) 3. Hips to rings (MU) 4. Seated Ring/band work (MU)Metcon (No Measure)15min EMOMMin 1: 3 Pull ups/BM/RM Min 2: 9/6 Cal AB Min 3: 12 Wt. Sit ups (45/35)

Read More

7.31.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Scaps, Delts, Traps, Lats, Thoracic Spine, Shoulder stretch (green band) Activation: 1x10 M-Y-T's (orange band)Warm-up2 min AB/Rower ---THEN--- 2x 10 Pass throughs 10 Barbell Shoulder rolls 10 Barbell PPScap 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.4x6 on each arm - NOT superset - so a few people can work on scap raises while others do the DB Press - then switch.Seated DB PressBoth arms work at the same time. Set up bench to be an

Read More

Youth Program Day 26

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Hip flexor (green band), Butt, Thoracic Spine Activation: 1x10 Alt. Dead bugWarm-up3 min on AB or Rower ---THEN--- Barbell warm up @ platforms Goodmorning Shrug Shrug + High Pull Front Squat PressClean and Jerk5reps at every movement: Power Hang Full Clean + Jerk

Read More

Team Tuesday

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads (couch stretch), Lats (lacrosse ball), Hamstrings (box+ball), Shoulders (green band), Hip flexors (green band) Activation: 1x20 Banded OH Squats (orange band)Warm-up2x 2 laps down and back 10 Barbell Good mornings (on back) 10 Barbell OHSGamePVC Pipe Pass Left Right Clap Opposite Step back *Penalty for dropping PVC is coaches choiceMovement Break DownSnatches (DBs can be used if client wants) Deadlifts Burpee PUMetcon (AMRAP - Rounds)20min AMRAP: You go I go - complete same amount of reps. Only complete round by both partners count250m Row 15 Power Snatches (95/65) 250m Row 12 Burpee

Read More