10.09.19 – Skill Day + WOD

CrossFit Georgetown – CrossFit

PC – LIGHT CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic

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Activation

Foam Roll: Scaps, Lats, Traps, Delts, Thoracic Spine, Banded Shoulder Stretch (green band)

Activation:

1×10 M-Y-T’s (orange band)

Warm-up

3x

10 Pass Throughs

5 Push ups

10 Banded Pull aparts

Gymnastics

10 – 15 MIN working on HSPU/ HS Walking progressions

A. Hand position to head

B. Wall use

C. Kip use

D. Where to rest

E. Not going to failure

1. Wall Walks

2. Shoulder Taps (walking)

3. Strict

4. Kipping

5. Defecit

Scap Raises

Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.
3×6 on each side

Metcon (Weight)

12min EMOM
Min 1: 6 HSPU

Min 2: 12/9 Cal AB

Min 3: 6 (R) Single arm seated DB Press (35/25)

Min 4: 6(L) Single arm seated DB PRess