Youth Program Day 11

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam roll: thoracic spine, pecs, scaps, lats Activation: 1x10 M-Y-TWarm-up3min AB ---THEN--- 2X 10 pass throughs 10 banded pull aparts (orange)Agility LadderBack RowWith light to moderate weight.3x8 barbell back row with flat back to bellybuttonDB Fly3x8 inclined DB fly increase weight each timePull-upsWork on lat activation, pulling chin over bar. Ring rows Pull up bar lower to ground Banded10min AMRAP (Time)5 pull ups 10 push ups 15 air squats

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06.26.19

CrossFit Georgetown - CrossFitJune 29 - Memorial fundraiser WOD for William BrownView Public WhiteboardActivationFoam roll: lats, scaps, delts, traps, throacic spine, shoulder stretches (green band) Activation: 1x10 (orange band) M-Y-TWarm-up2min AB/ROWER ---THEN--- 2X 10 pass throughs 10 weighted arm circlesShoulder Press5x8 @ 60% 1RMPull-ups5x max reps strict pull upsMetcon (Time)4RFT 10 DB Thrusters (50/35) 10 pull ups 100 DU *E2MOM STOP 5 HSPU

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6.25.19

CrossFit Georgetown - CrossFitJune 29 - memorial fundraiser WOD 9-11AMView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Lower Back, Scaps, PVC pipe shoulder stretches Activation: 1x10 Wall Dead BugWarm-upDodge Ball: Play 3 rounds or 10 minutes making clients move(AB, Rower, AS, Pushups, Pull ups) 1. Must do X amount of a movement before grabbing a ball (coach choice) 2. Can't hit face = 5 burpees 3. Hit someone = they are out 4. If someone catches your ball = you are out 5. To get back in the game = X amount of a movement (coach choice)Metcon (Time)Teams of 2

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06.24.19

CrossFit Georgetown - CrossFitJune 29th - Fundraiser Memorial WOD 9-11AM.View Public WhiteboardActivationFoam Roll: Quads, IT band, Psoas, Butt, Lower Back, Inside Quad Activation: 1x10 Bear Crawl (lacrosse ball)Warm-up3x 200m row 10 Air Squats 10 Banded walks front to backAbs2x 10 Russian Twist (45/25) 10 Weighted Sit ups (45/25) 10 Straight leg Wt. Sit ups (45/25)Metcon (5 Rounds for weight)E2MOM 5 Front Squats50% - 60%-70% - 75% - 80%Metcon (No Measure)EMOM 12minMin 1: Row 150m Min 2: AB 9/6

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Youth Program Day 10

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Lower Back, Hip flexor (green band) Activation: 1x10 Wall DeadbugWarm-up2x 200m row 10 Air squats 10 leg swings front to backAbs:30on/:30off x3 Plank L-HoldGoblet Squat4x8Metcon (Time)4RFT10 Goblet Squats 8 Box Jumps 6 Cal RowerGameDodge Ball - with a twist Have to do X amount of a movement before grabbing a ball

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