Team Tuesdays

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Hamstrings, Lats, Thoracic Spine, Scaps Activation: 1x10 M-Y-T's (orange band)Warm-up2x 10 Barbell Goodmornings 10 Banded walks front to back 6 Cal ABMetcon (AMRAP - Rounds and Reps)35min AMRAP (Obj. sustainable, repeatable pace) Split in half 1 person working at a time20 Deadlifts @60% 3RM 1,000m Row 20 T2B

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Squat + Hing + Energy System

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Glutes, Psoas Activation: 1x10 Wall DeadbugWarm-up3 min AB/Rower ---THEN--- 2x 10 Airsquats 10 Banded walks front to backBack Squat3x8 @ 60% 3RMMetcon (3 Rounds for reps)2:00on/3:00off x3 (obj. sprint - repeatable pace) Start back from the top each round 6 DB Cleans (50/35) 12/9 Cal AB 6 DB Deadlifts (50/35)

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Community WOD

CrossFit Georgetown - CrossFitNov 18 - FINAL Day to bring in jackets/canned goods for The Caring Place Dec 7 - Annual Christmas Party Dec 11- FINAL day to to ship a gift to a soldierView Public WhiteboardActivationFoam Roll: Quads, IT Band, Thoracic Spine, Glutes Lacrosse Ball: Scaps, Lats, Upper Glute/lower backWarm-up2x 10 Wall Balls 10 Wall Ball sit ups 100m Run with wall ballMetcon (AMRAP - Rounds and Reps)30min AMRAP (Obj. steady pace) Self or with a partner. Partners will split reps500m Row 20 Power Cleans (135/85) 15 Pull ups

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Benchmark Day 5

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Scaps, Delts, Lats, Traps, Throacic Spine Activation: 1x10 Internal/External RotationsWarm-up3x 10 Pass Throughs 10 BB Press 10 Airsquats3RM Push Press (Total Weight)Push Press (1 Rep Max)10 minute AB Test (AMRAP - Reps)Find max calories on the AB for 10 minutes Set up bike to show average RPMs held per minute

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Benchmark Day 4

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Lats, Traps, Quads, PVC Pipe shoulder stretches Activation: 1x10 Banded OH SquatsBarbell Warm-Up (Snatch) (No Measure)*All with snatch grip 10 Good Mornings 10 Shrugs 10 Shrug + High pulls 10 Muscle Snatch 10 OHS 10 Behind the neck press 10 Back Squat3RM Snatch (Total Weight)Snatch (1 Rep Max)3RM Front Squat (Total Weight)Front Squat (1 Rep Max)

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