11.02.19 – WEEK 4 OPEN + COMMUNITY WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Glutes, Thoracic Spine Lacrosse Ball: Scaps, Lats, Delts, CalfsWarm-up3x 10 Airsquats 10 Push ups 10 Pull ups/ring rowsGameTic-Tac-Toe x2 Bear Crawl - ball underneath Crab Walk Frog hops + ball toss Wall balls AB CaloriesMetcon (AMRAP - Rounds and Reps)25min AMRAP - split with your partner40 Cal AB 60 Slam Balls 60 Pull ups 60 Lungsters 40 Cal AB 40 Slam Balls 40 Pull ups 40 Lungsters 40 Cal AB 10 Slam Balls 10 Pull ups 10 Lungsters

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Bench Press

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Pecs, Scaps, Traps, Thoracic Spine Activaion: 1x10 Banded Pull apartsWarm-up2x 10 Pass throughs 10 Ring rows 10 push upsIncline Bench Press5x5 increasing weight each roundDecline Push upsElevate feet above head on (plates/bench/box) Works upper chest/front shouldersSuper set with Decline Push ups - 5x10DB Fly6x8 keeping weight light - mediumBack RowWith light to moderate weight.Superset DB Fly with Supinated back rowMetcon (No Measure)12 min EMOMMin 1: 10 push ups Min 2: 5 Ring Row with a 3 sec hold at the top Min 3: 100m Row

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10.31.19 – Deadlifts

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Glutes, Lower Back, Hamstrings Activation: 1x10 Banded GoodmorningsWarm-up3x 150m row 10 banded walks front to back 10 barbell goodmorningsDeadliftDeficit Deadlifts - standing on 45# plate 5x5 @ 60% 1RMMetcon (5 Rounds for time)5 Rounds Rest 1:1 ratio Obj - repeatable time each round8 KB Suitcase DL (70/53) 10 RKBS (70/53) 2x down and back Farmers Carry

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10.30.19 – Skill Day + Core + WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Calfs, Shins, Psoas, Scaps Activation: 1x20 Ankle RollsWarm-up2x 10 Jumping Airsquats 10 Ring Rows 10 Sit upsGymnasticsDouble Under Work: 10 minutes Go over placement of rope Speed Wrist Jump Thigh tap Alternatives for people: Single unders working on wrist motion NOT shoulders Plate step ups DB Jump oversCore4x not for time :20 second L Hang hold 10/10 Standing Wt. Oblique crunches (45/25) 10 Sam Splits (45/25) :30 second plank (elbows)Metcon (Time)3 RFT50 DU or (150 singles) 10 T2B 1 mile bike

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10.29.19 – Team Tuesday

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Thoracic Spine, Psoas, Hip Flexor/Hamstring banded stretch (green band) Activation: 1x10/10 Bent knee fire hydrantWarm-up2x 100m Row 10 Barbell Front Squats 6 Barbell Press THEN Warm up to the Power Clean weightMetcon (AMRAP - Rounds)30min AMRAPWith a partner 1 partner works at a time - split the work as needed: 1,000m row 50 Wall Balls (20/14) 25 Power Clean (185/125)

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