Squat Day + Anaerobic

CrossFit Georgetown - CrossFitDecember 7th - Christmas Party!View Public WhiteboardActivationFoam Roll: Thoracic spine, Quads, IT Band, Inside Quad, Banded Hip flexor stretch, PVC Pipe shoulder stretches Activation: 1x10 Banded DeadbugWarm-up2x 10 Barbell Front Squats 10 Banded Walks side to side 6 Cal ABOverhead Squat20 min to find a DAILY 3RMMetcon (3 Rounds for calories):30on/2:00 rest x3 (Obj. all out sprint)AB Sprints - CaloriesMetcon (Time)15-12-9 (Obj. sprint)DB Cleans (50/35) Burpee Box Jumps (24/20)

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Community WOD

CrossFit Georgetown - CrossFitNov 28-30 9AM Class ONLY December 7 - Christmas Party 5-10PMView Public WhiteboardActivationFoam Rollers: Quads, IT Band, Glutes, Lats, Thoracic Spine Lacrosse Balls: Scaps, Delts, Traps, CalfsWarm-upTeams of 2 2x 20 Partner ball AS toss 20 Russian Twist with ball 100m run with ballMetcon (AMRAP - Rounds)30min AMRAP Follow the Leader (Obj. sustainable pace)400m Run 20 Alt. DB Snatches (50/35) 10 Wall balls 5 Pull ups 10 RKBS (70/53) 20 Slam Balls

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Horizontal Push/Pull

CrossFit Georgetown - CrossFitNov 28-30 9AM Class ONLY December 7 - Christmas Party 5-10PMView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Pecs Activation: 1x10 Banded Pull ApartsWarm-up2x 10 Pass Throughs 5 Push ups 5 Wt. Flys (2.5/5lbs)Bench Press3x8 @ 65% 3RMNegative Pull UpsStarting at the top of a pull up. Slowly release down to full extension at the bottom. Keep body tight3x6-8 reps use a band if neededRenegade Row3x6 increase weight each roundMetcon (4 Rounds for reps)2:00on/1:00 off (Obj. Repeatable pace)5 Floor Press (155/95) 6 Wt. Sit ups (45/25) 9/6 Cal AB

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Vertical Push/Pull + Aerobic

CrossFit Georgetown - CrossFitNov 28-30 9AM Class ONLY December 7 - Christmas Party 5-10PMView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Lats, Delts, Traps, Banded Shoulder stretches Activation: 1x10 M-Y-T'sWarm-up2x 10 Banded Pull aparts 10 pass throughs 10 wt. arm circlesShoulder Press3x8 @ 65% 3RMMetcon (Weight)EMOM 18min (Obj. challenge self on PU variation)Min 1 - 8 (R) single arm seated DB Press (35/25) Min 2 8 (L) single arm seated DB Press (35/25) Min 3 - 1 MU OR 3 C2B OR 9 PU

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Core + Barbell Cycling

CrossFit Georgetown - CrossFitNov 28-30 9AM Class ONLY December 7 - Christmas Party 5-10PMView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Scaps, Lats, Hamstrings Activation: 1x10 Banded OH Squats (orange band)Warm-up3x 10 Leg swings side to side 10 Barbell OH squats 100m RowMetcon (Time)For Time (Obj. pace)80 Cal Row E2MOM stop and do 2 Snatches @ 65% 3RMCoreTABATA L hangs or L sits

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