10.02.19 -Skill

CrossFit Georgetown – CrossFit

October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Inside Quad, Psoas, Hip flexor banded streches

Activation: 1×10 DB Deadbug

Warm-up

3x

10 Pass throughs

10 Air squats

10 Ring rows

Toes-To-Bar

Spend 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 bar

Bulgarian Split Squat

With Dumbbells or KB. Hold one in each hand. Measure one 1/2 steps out from back foot. Place back foot on box/bench. Squat down
3×4 reps on each leg – increase weight each round.

Metcon (Time)

4RFT
10 Box Jumps (24/20)

2 Cleans + 1 Thruster (185/125)

3 T2B