Vertical Push + Anaerobic

CrossFit Georgetown – CrossFit

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

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Activation

Foam Roll: Scaps, Lats, Delts, Traps, Banded Shoulder stretches

Activation:

1×10 Internal/External Rotations

1×10 Alt. Superman

Warm-up

2x

10 Pass Throughs

10 Ring Rows

A1: Seated DB Press

Both arms work at the same time. Set up bench to be an upright chair. Back should be flat against bench, heels on the ground.

Hold DB horizontal – press from shoulders to overhead in the locked out position.
4×5 increase weight each round

Tempo: 11X4

A2: Negative Pull Ups

Starting at the top of a pull up. Slowly release down to full extension at the bottom. Keep body tight
4×5

Temp: 11X3

Metcon (Time)

3 RFT

(Obj. speed)
2 MU/ 6 C2B/ 9 PU

12/9 Cal AB

10 DB PP (35/25)