Horizontal Push + Pull + Core

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: Pecs, Lats, Traps, Thoracic Spine, Scaps Activation: 1x10 Banded pull apartsWarm-up2x 10 Sit ups 10 Ring Rows 10 Push upsCore3x5 Break Down GHD Sit ups Allow everyone to find their settings Go over form: Neutral Spine (don't go below parallel if spine is hurting) Hips almost off the back edge Knees bent to drive Hands

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Vertical Push + Pull

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: Hamstrings, Glutes, Lower Back Activation: 1x10 Banded GoodmorningsWarm-up2x 200m Row 10 Barbell Goodmornings 10 Leg swings front to backDeadlift4x5 @ 65% 3RM 11X5Metcon (6 Rounds for reps)2:00on/1:00off x61 MU/4 C2B/ 9 PU 6 AKBS (53/35) 100m Row

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Barbell Cycling + Skill

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, IT Band, Glutes, Scaps, Psoas, PVC pipe shoulders, Activation: 1x20 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 SquatSnatch Balance3x6 increase weight each round - focus on form and speed

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Team Tuesday

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: Scaps, Lats, Traps, Delts, Thoracic Spine, Pecs Actviation: 1x10 M-Y-T's (orange band)Warm-up3x 10 Pass Throughs 10 Ring Rows 5 BB PressMetcon (AMRAP - Rounds and Reps)25min AMRAPPartner A does: 12/9 Cal AB 9 BB Floor Press (155/95) 6 HSPU While Partner B: Holds DB's in the OH position (35/25)

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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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