Squat Day + Anaerobic

CrossFit Georgetown - CrossFitDec 23 - Normal Hours Dec 24 - 9AM ONLY Dec 25 - Closed Dec 26-27 - Coaches Hours will be posted Dec 28 - Community WOD Dec 29 - 31 - Normal Hours Jan 1 - 9AM ONLYView Public WhiteboardActivationFoam Roll: Quads (wall), Inside Quad, IT Band, Banded Hip Flexors, Banded Shoulders Actviation: 1x10 Banded Deadbug (orange band)Warm-up2x 9/6 Cal AB 6 Barbell Front Squats 10 Pass ThroughsFront Squat4x5 @ 65% 3RM 15X5Metcon (4 Rounds for reps)2:00on/2:00off x4 (Obj. hard pace)10 DB Front Rack Lunges (50/35) 8 Burpees over the DB 6 Cal Row

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Community WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Calfs, Shins, Scaps, LatsWarm-up3x 10 Airsquats 10 Leg swings front to back 10 DB PressMetcon (AMRAP - Rounds)30min AMRAP Split with partner - You go I go for every movement. IE Partner A runs 400 when they return the Partner B runs 400400m Run 10 DB Thrusters (50/35) 50 DU or 3x singles

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Horizontal Push + Pull

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Pecs, Scpas, Traps, Throracic Spine Activation: 1x10 Banded pull apartsWarm-up2x 10 Pass throughs 10 Push ups 10 AirsquatsA1: Bench Press5x6 @ 75% 3RMA2: Inverted Ring RowsSupersest with BB 5x6Metcon (AMRAP - Rounds)3:00on/3:00 off x13 Burpee Box Jumps 6 Cal AB 9 Renegade Rows (35/25)Metcon (AMRAP - Rounds)3:00on/3:00 off x13 Renegade Rows 6 Burpee Box Jumps 9 Cal ABMetcon (AMRAP - Rounds)3:00on/3:00off x13 Cal AB 6 Renegade Row 9 Burpee Box Jumps

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Vertical Push + Pull

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Scaps, Lats, Delts, Traps, PVC Pipe Shoulder stretches Activation: 1x10 M-Y-T'sWarm-up2x 10 Wt. Arm circles 10 Scap slides (hanging from pull up bar) 10 Pass throughsPush Press3x6 @ 75% 3RMMetcon (4 Rounds for time)4 Rounds Rest 1:1 ratio (obj. same pace each round)200m Row 10 AKBS (53/35) 6 C2B Pull ups

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Barbell Cycling + Core

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Psoas, Thoracic Spine Activation: 1x10 DB DeadbugBarbell 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 PressFront Squat3x6 @ 75% 3RMMetcon (Weight)E2MOM x61 Hang Power Clean + 1 Squat Clean @ 75% 3RM

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