8.20.19 – Team Tuesday

CrossFit Georgetown - CrossFitSeptember 7 - Anniversary Party @ 4PM!View Public WhiteboardActivationFoam Roll: Quads (couch stretch), Hip flexors (green band), Psoas, Thoracic Spine, Scaps Activation: 1x10 Wall Dead BugWarm-upMetcon (AMRAP - Rounds)Bear Complex with a Partner Power Clean Front Squat Push Press Back Squat Behind the neck Push Press20min AMRAP Partner A does 1 Full round Partner B then does 1 Full Round *If barbell is dropped during movements = 5 burpees over the bar penalty together

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8.19.19- Overhead

CrossFit Georgetown - CrossFitSept 7 - Anniversary Party at Gym @4PMView Public WhiteboardActivationFoam Roll: Quads, Inside Quad, Lower back, Butt, Psoas, Lats, Shoulder stretches (green band) Activation: 2x10 Banded OH Squats (orange band)Warm-up2x 6 Cal AB 10 Pass Throughs 10 PVC Pipe OH SquatsBehind the Neck Push PressTake a wide grip (snatch grip). Barbell starts on back. Dip down like you would a Front Rack PP. Use the momentum to press the weight OH.5x5 Increase weight each roundMetcon (Time)"I Can Comp" WOD #1 Testing 5 RFT400m Row 15 OHS (85/65)

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8.17.19 – Community WOD

CrossFit Georgetown - CrossFitAugust 17 - Airrosti Prehab Clinic @ 8AM September 7 - 1 Yr. Anniversary Party @ 4PMView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, quads, IT, butt, lower backWarm-upWith a partner: 2x 20 Plank Claps per side 20 Wallball passes side to side 20 Airsquats + ball toss 2 laps down and back with ballMetcon (AMRAP - Rounds and Reps)20min AMRAP With a partner split however you want. Only one person can workout at a time.60 DB Front Rack Lunges (50/35) 20 Cal AB 60 DB Alt. Snatch (50/35) 20 Cal AB 60 T2B 20 Cal AB 60

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8.16.19 – Friday EMOMs

CrossFit Georgetown - CrossFitAugust 17 - Airrosti Prehab Clinic @ 8AM September 7 - 1 Yr. Anniversary Party @ 4PMView Public WhiteboardActivationFoam Roll: Pecs, Thoracic Spine, Scaps, Traps Activation: 1x20 Banded Pull Apart (red/blue band)Warm-up3x 10 Push ups 200m row 10 DB Fly (light weight) --TAKE 5-10 min to warm up to the 70% on bench--Metcon (10 Rounds for weight)10min EMOMEMOM 5 Bench Press @70% 1RM -REST 5 min between each EMOM -Metcon (Weight)12min EMOMMin 1: 5 Man Makers (35/25) Min 2: 150m Row Min 3: 10 DB Floor Press (35/25)

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8.15.19 – Benchmark WOD

CrossFit Georgetown - CrossFitAugust 15 - Stretch Zone @5PM August 17 - Airrosti Prehab Clinic @ 8AM September 7 - 1 Yr. Anniversary Party @ 4PMView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Psoas, Lower Back, Traps Activation: 1x10 DB DeadbugWarm-up2 min AB/Rower ---THEN--- 2x 10 Banded Walks Side to Side (green/black band) 10 PVC around the worlds 10 Air squatsKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Ways to break it down (reps) count 18 down to 7 10 sets of 15 reps 25 sets of 6 repsCoreIf time - coaches choice

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