Youth Program Day 3

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam Roll: Butt, Lower Back, Hamstrings Activation: 1x10 Banded Good morningsWarm-up3x 200m row 10 Leg swings front to back 10 Banded walks front to backDeadlift3x8 Working on form Keeping everything light Alternatives: KB DeadliftsMetcon (Time)3 RFT200m row 10 KB Deadlifts 1 Shuttle runGame

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06.06.19

CrossFit Georgetown - CrossFitJUNE 29 - Memorial WOD and fundraiser for William BrownView Public WhiteboardActivationFoam Roll: Calfs, Shins, Scaps, Dlets, Traps Activation: 2x10 M-Y-T's (orange band)Warm-up3x 10 Pass throughs 10 Wt. Arm Circles 6 Cal ABShoulder Press4x5 @ 65% 1 RMScap 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 Each armMetcon (Weight)15 min EMOMMin 1: 3 Wall walks Min 2: 50 DU Min 3: 10 DB PP (50/35)

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Youth Program Day 2

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationWarm-upSit-ups5x20 Work on full extension Butterfly position Overhead to toesShoulder Press5x10 Done with 5/15/35# Barbell OR Dumbbells Bar path lock out overhead ribs staying down feet under shoulders Grip ()

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06.05.19

CrossFit Georgetown - CrossFitJUNE 29 - Memorial WOD and fundraiser for William BrownView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Psoas, Hamstrings Activation: 1x10 Banded Good Mornings (green band)Warm-up3 min AB/Rower ---THEN--- 2x 10 Barbell Goodmornings 10 Leg Swings front to back 10 Banded walks front to back (green band)Sumo Deadlift3x5 Reps Increase weight each round. Wide stance deadliftMetcon (AMRAP - Rounds and Reps)12min AMRAP (Obj. fast pace)2 Deadlifts (205/125) 20 Wt. Sit ups (25/15) 4 Deadlifts 20 Wt. Sit ups 6 Deadlifts 20 Wt. Sit ups 8 Deadlifts 20 Wt. Sit ups ...continue this pattern until time is up

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06.04.19

CrossFit Georgetown - CrossFitJUNE 29 - Memorial WOD and fundraiser for William BrownView Public WhiteboardActivationFoam Roll: Lats, Scaps, Quads, IT Band, Psoas Activation: 1x10 Wall Dead BugWarm-up2x 5 Inch Worm +Push ups 5 Jumping AirSquats 200m rowMetcon (AMRAP - Rounds and Reps)Dirty 30 30min AMRAPWith a Partner: 30 Cal AB/Row 30 Lungsters (50/35) 30 Cal AB/Row 30 Pull ups 30 Cal AB/Row 30 Ball over shoulder (slam ball or atlas stones)

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