10.02.19 -Skill

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Psoas, Hip flexor banded streches Activation: 1x10 DB DeadbugWarm-up3x 10 Pass throughs 10 Air squats 10 Ring rowsToes-To-BarSpend about 10min here Working on the following progressions: 1. Kipping 2. Closing of the hip 3. Pushing of the lats 4. Bringing knees to chest - then to elbows - then toes to barBulgarian Split SquatWith Dumbbells or KB. Hold one in each hand. Measure one 1/2 steps out from back foot. Place back foot

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10.01.19 – Team Tuesday

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Calfs, Shins, Quads, Scaps, Delts, Lats Activation: 1x10 Standing Pallof Press (orange band)Dynamic Warm up (No Measure)High Knees Butt Kicks Soldiers Lunges with Twist Backward Run Bounding Inch Worm + Push upMetcon (Time)For Time 30 minute time cap1 Mile Run (together) -SPLIT AS NEEDED- 50 DB Snatch (50/35) 40 R Single arm DB OH lunge (50/35) 40 L Single arm DB OH lunge 50 DB Snatch 1 Mile Run (together)

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09.30.19 – Overhead Squats

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Quads, IT Band, Glutes, Thoracic Spine, Scaps, PVC Pipe shoulder stretches Activation: 1x20 Banded OH Squats (orange band)Warm-up2 min Rower/AB ---THEN--- 2x 10 Pass throughs 10 PVC pipe OH Squats 5 leg swings front to back 5 banded walks front to backOverhead Squat5x6 OHS increasing percentages every round 50% - 55%- 60% - 65% - 70%Metcon (Weight)15min EMOM (Obj. heavy snatch weight)Min 1: 3 Squat Snatches (155/105) Min 2: 6 HSPU Min 3: 200m Row

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9.28.19 – Community WOD

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Rollers: Quads, IT Band, Glutes, Thoracic Spine, Lats Lacrosse Balls: Scaps, Delts, Upper Glute/Lower Back, TrapsGameWall Tic-Tac-Toe A wall will be built by the boxes so no one can see the board. Wall balls will be next to the teams who have to do X amount of a certain movement to get the ball to board. Split up in 2 teams - Play the game 3x. Once you had your go at the game OR you are waiting your

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9.27.19 – Chest & Biceps

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Pecs, Scaps, Triceps, Banded Shoulder Stretches Activation: 1x20 Banded Pull Aparts (red/blue)Warm-up2x 200m row 10 Lt. Plate flys 10 Lt. Plate curlsDB Fly4x6 Find a steady weight to work with - without losing formDipsSuperset with 4 sets of max Dips: Box, weighted, ring, bandedMetcon (5 Rounds for reps)2:00on/2:00off x5 (Obj. steady/repeatable pace)9 Barbell Bicep Curls (75/55) 3 DB Man Makers (35/25) 9/6 Cal Airbike

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