Community WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Rollers: Quads, IT Band, Glutes, Thoracic Spine Lacrosse Ballers: Scaps, Lats, Delts, TrapsWarm-up2x 200m Run 10 Airsquats 10 Push ups 10 Leg swings front to back 10 Pass ThroughsMetcon (AMRAP - Rounds)Teams of 2 or Solo 25min AMRAP100m Farmers Carry (70/53) 50 Burpees to target 40 DB Thrusters (50/35) 30 T2B 20 DB Cleans (50/35)

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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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