Barbell Cycling + GHD Work

CrossFit Georgetown – CrossFit

Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan

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Activation

Foam Roll: Lats, Scaps, Throacic Spine, PVC Shoulder stretches, couch stretch, Hamstrings

Activation: 1×10 Banded OH Squats

Barbell 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 Squat

Hang Snatch

4×3 @ 80% 3RM

Don’t have a 3RM:

1 RM x .93 ~ 3RM

~3RM x.80 = working weight

Movement Break Down

Glute Ham Raises (GHR)

1. Knees Tight at the bottom of the pads – (knees shouldn’t hurt)

2. Start vertical

3. Vertical torso straight line from shoulders to hips to knees

4. Heels drive to lift up

5. Don’t let hips come back first – keep that line straight

Scaling options:

1. Negatives – push back up using handles

2. Negatives – with easing back up

3. Banded assistance with band around GHD + Chest

Metcon (Weight)

12 min EMOM

(obj: heavy)
Min 1: 3 Hang Power Snatch @ 80% 3RM

Min 2: 5 Glute Ham Raises (GHR)

Min 3: 4 OHS @ 80% 3RM

Min 4: 100m Row