9.26.19 – WOD + ROM WOD

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Hamstrings, Glutes, Lower Back, Calfs Activation: 1x10 Alt. DeadbugWarm-up3x 10 Barbell Goodmornings 10 Leg swings front to back 10 Banded walks front to backDeadlift5x6 @ 60% 1 RM (Obj. speed)Metcon (Time)3 RFT200m Run 9 Power Snatch(135/85) 6 RKBS (70/53) 50 DURomWodFocus on legs + posterior

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9.25.19 – Skill Day + WOD

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Scaps, Delts, Lats, Traps, Thoracic Spine, PVC Pipe shoulder stretches Activation: 1 x20 Banded Supermans (orange band)Warm-up2 min AB/Rower ---THEN--- 2x 10 Wt. Arm Circles 10 Banded Pull Aparts (red/blue band) 10 Pass ThroughsGymnastics- Kipping rythym - 1. 10 each Hollow Body Superman alt. rolls 2. 3x :30 holds PVC pipe Hollow body holds 3. 2x10 Fast hip bridges 4. 2x10 Kipping on bar rhythm shoulders - hips - hollow body - supermanSeated DB PressBoth arms work at

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9.24.19 – Team Tuesday

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Pecs, Scaps, Delts, Traps, Hip flexor banded stretch, shoulder banded stretch Activation: 1x20 Wall Dead BugsWarm-up2x 1 Lap down and back 10 Air squats 10 Push ups 10 Pass ThroughsMetcon (Time)For Time 30min Time Cap50 Burpee Box Jump Overs (24/20) 50 DB Floor Press (50/35) 20 Cal AB 40 DB PP (50/35) 40 Wt. Sit ups (45/25) 20 Cal AB 30 Devils Press (50/35) 30 Hand Release Push ups 20 Cal AB 20 Back Row (50/35) - in

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9.23.19

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Glutes, Thoracic Spine, Scaps Activation: 1x10 Bent Knee Firhydrant Circles (each way)Warm-up3x 10 Banded Walks Side to Side 10 Leg swings front to back 10 Barbell ThrustersFront Squat3x6 @ 60% 1 RMMetcon (Time)For Time200m Row 21 Thrusters (95/65) 21 Pull Ups 300m Row 15 Thrusters 15 Pull ups 400m Row 9 Thrusters 9 Pull ups

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9.21.19 – Community WOD

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roller: Quads, IT Band, Inside Quad, Thoracic Spine Lacrosse Ball: Scaps, Lats, Delts, Lower back/Upper GluteWarm-upWith a partner: 2x 20 Plank Claps per side 20 Wallball passes side to side 20 Airsquats + ball toss 2 laps down and back with ballMetcon (Time)5 RFT *30 min time cap400m Run (together) 40 Lungsters (35/25) (split) 30 RKBS (70/53) (split)

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