Week 15 Cycle 1 – Squats

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Glutes, Psoas, Calfs, Shins, Throacic Spine, PVC Pipe Stretches Activation: 1x20 Wall DeadBugWarm-up2x 10 Banded Walks front to back 10 Airsquats 200m Run 10 Leg swings side to sideFront Squat4x3 @ 85% 3RM Tempo: 32X3Metcon (AMRAP - Rounds and Reps)15min AMRAP10 Front Rack Lunge (135/95) 8 Burpee Box Jump Overs (24/20) 400m RunRomWodFocus on lower body/back

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Week 15 Cycle 1 – Bro Sesh Day + WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Pecs, Scaps, Delts, Traps, Triceps (on box) Activation: 1x20 Banded Lat pull downs (red/orange band)Warm-up3x 10 Pass Throughs 10 Ring Rows 10 Push upsA1: Bench Press4x5 @85% 3RM Tempo: 31X3A2: Dips4x5 - any variation Tempo: 31X3 Box Banded Ring Dip HornMetcon (Weight)15min EMOMMin 1: 6 Floor Press (135/95) Min 2: 3 MU (bar, rings) OR 6 C2B or 9 PU Min 3: 6/9 Cal AB

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Week 15 Cycle 1 – Barbell Cycling

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Thoracic Spine, Psoas, Scaps, Wrist Activation: 1x10 Straight leg fire-hydrantWarm-up2x 200m run 10 BB Front Squats 10 BB Strict PressSquat Clean Thrusterhttps://youtu.be/EnBY8jqGB9Y 15minutes to find a DAILY 3RM These will be unbroken - no rest - no reset - just touch and go.Metcon (AMRAP - Reps)10 min AMRAP Obj: Pace - push your red line@85% 3RM 10min to get as many reps as possible of your squat clean thruster

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Week 15 Cycle 1 – Posterior

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Glutes, Lowerback, Hamstrings, Banded Hip flexor stretches (green band) Activation: x2 Mini Band straight leg walk 10 forward 10 backwardWarm-up2x 200m row 10 BB Goodmornings 10 Leg Swings front to backA1: Sumo Deadlift4x5 increasing weight each round Tempo: 31X3A2: Single Leg Crossbody DLWith a KB or DB held in one hand, reach in the DL position to the oposit foot. Touch the ground with weight, then push through the heel to come back up.6x3 on each leg Temp: 31X3Metcon (Time)Partner OR Single For Time Obj: Pace500m Row 10 DL @ 85% 3RM 500m

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Week 15 Cycle 1 – Upper Body

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Lats, Delts, Traps, Banded Shoulder Stretches (green Band) Activation: 1x10 Internal/External Rotations (orange band)Warm-up2x 6 Cal AB 10 Pass Throughs 10 Ring RowsA1: Shoulder Press4x3 @85% 3RM Tempo: 32X3A2: Scap Raises Light DB pressed into the knee. without moving anything but the shoulder lower toward other knee, return to the upright position of 90 degrees.4x6 on each arm (steady weight) Tempo: 3131Metcon (Time)4 RFT 15min Time Cap Obj: Speed6 Strict Pull ups 9 Strict Press @ 85% 12 GHD Sit ups 200m Run

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