Vertical Push/Pull + Aerobic System

CrossFit Georgetown – CrossFit

SATURDAY – CHRISTMAS PARTY 5-10PM
WHITE ELEPHANT GIFT EXCHANGE
ATHLETA
DRINKS
POT LUCK
BLOW UP SLIDE

View Public Whiteboard

Activation

Foam Roll: Scaps, Lats, Delts, Traps, Throacic Spine, Banded Shoulder stretches (green band)

Activaiton: 1×10 Internal + External rotation (orange band)

Warm-up

2x

10 Pass Throughs

6 Barbell Behind the neck press

6 Barbell strict press

A1: Behind the Neck Push Press

Take a wide grip (snatch grip). Barbell starts on back. Dip down like you would a Front Rack PP. Use the momentum to press the weight OH.
3×6 Increase weight each round

A2: Piston Seated Dumbbell Press

Both arms start extended- only 1 comes down at a time.
3×6 increase weight each round

Metcon (4 Rounds for reps)

2:00on/1:00 off

x4

(Obj. same steady pace)
Start from the top each round

8 DB strict press (35/25)

6 Cal Rower

4 C2B Pull ups