CrossFit Georgetown – CrossFit
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM
Foam roll: quads, IT band, butt, scaps, thoracic spine, hamstrings, banded shoulder stretch (green band)
1×10 M-Y-T’s (orange band)
1×10 banded Dead bug on rig (orange band)
10 Pass throughs
10 Barbell Goodmornings
10 Air squats
Movement Break Down
Finding Our 1RM – or CrossFit Total:
1. Give yourself 20 minutes per lift. During this time you will warm up to a weight.
2. Suggest lifting reps 5-5-3-3-1-1-1-1 till you get that 1 RM.
3. Back Squat & Deadlifts will take more time, Strict Press not as much
4. Finish one movement before moving to the next
5. You can start on whatever movement you want.
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)