9.20.19 – Deadlifts

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Lower back, glutes, Hamstrings Activation: 1x10 Straight leg firehydrantsWarm-up3x *With an empty barbell 10 Barbell goodmornings 10 Back SquatsDeficit Deadlift Stand on a single 45lb plate to increase the range of motion that you will be working with3x6 @60% 1 RM Remember deficit DL will make your range of motion further.Metcon (4 Rounds for reps)1:00on/ 1:00off x4 (obj. same pace/sprint) Start back over from the beginning each round50m row 6 Double KB Deadlift (70/53) 3 T2B

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9.19.19 – WOD + ROM WOD

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Scaps, Delts, Traps, Lats, Throracic Spine Activation: 1x20 Alt. Banded Supermans (orange band)Warm-up2x 6 Cal AB 10 Pass Throughs 10 Wt. Arm CirclesShoulder Press4x6 @ 55% 1 RMMetcon (Time)3 RFT8 (R) Single Arm DB PP (35/25) 8 (L) Single Arm DB PP 10 AKBS (53/35)RomWodFocus on lower body Hips, Glutes, Lower Back.

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9.18.19 – Skill Day + WOD

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Back, Scaps, Lats, Traps, Banded Hip flexor + hamstring stretch (green band), Banded shoulder stretches (green band) Activation: 1x20 Banded pull apart (red/blue band)Barbell Warm-up (Clean) (No Measure)*All with the Clean grip 10 Good mornings 10 Shrugs 10 Shrugs + High pulls 10 Muscle Clean 10 Front Squat 10 PressWeightliftingSpend 20 minutes breaking down form and working on mechanics of a FULL SQUAT CLEAN -HOOK GRIP! - 1st pull - 2nd pull - Shrug + high elbows -

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9.17.19 – Team Tuesday

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Delts, Traps, Couch Stretch (wall) Activation: 1x20 M-Y-T's (orange band)Warm-up3x 1 lap down and back 10 pass throughs 10 push ups 10 jumping airsquatsMetcon (Time)For Time 30min time cap With a partner - split how you need to. Only 1 partner works at a time except on the FC30 Wall Balls 30 Power Cleans (135/85) 50 Pull ups 50 Wt. Sit ups (45/25) 100 Alt. DB Snatches (50/35) Every 2 mintues stop and do a

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9.16.19 – Lower Body

CrossFit Georgetown - CrossFitOctober 5 - Performance Nutrition Challenge October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Lower Back, Glutes, Psoas Activation: 1x10 Banded Hip raises (green band)Warm-up2 min AB/Rower ---THEN--- 2x 10 Air squats 10 Leg swings front to back 10 Banded Walks side to side (green/black band)Barbell hip raises laying on your back - put the barbell across your hips. Lift hips as high as possible, squeezing glutes, keeping shoulders on the ground3x5 increase weight each round Hold for 3 seconds at the topBack Squat3x8 @ 65% 1

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