06.18.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Inside Quad, Psoas Activation: 1x10 Alt. Dead BugWarm-upPVC Pipe pass game 3x ---THEN--- 2x 10 Air Squats 10 Legs Swings front to back 10 Shoulder kips on barMetcon (AMRAP - Rounds)25min AMRAP (obj. pace)50 DB Clean (50/35) Med Ball Run 2 Lengths each(20/14) 40 T2B MB Run 2x each 30 Front Squats (50/35) MB Run 2x each 40 Pull ups MB Run 2x each 50 Wall Balls MB Run 2x each *Down and back = 1 lap

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Youth Program Day 7

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam Roll: Quads, IT Bands, Butt, lower back, Shoulder PVC pipe Activation: 1x10 Wall Dead BugWarm-up3x 2 laps outside (down & back) 10 Airsquats 10 Banded walks side to sideFront Squat4x8 increase weight each round if form is consistant and correctMetcon (Weight)12min EMOMMin 1: 5 DB Front Squats Min 2: 9/6 Cal AB Min 3: 8 Slam BallsGameHot Lava

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06.17.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Throacic Spine, Lats, Scaps, Delts, Banded hip flexor (green band) Activation: 2x10 Banded OH Squats (orange band)Warm-up2x 10 Pass Throughs 10 Banded Walks Front to back (Green band) 10 OHS pvc pipeAbs:30on/:30off X3 V-UpsDrop Snatch5x5 work on speed under the bar - NO drive from knees Keep weight lightSnatch Balance5x5 working on dropping under the bar with a slight drive from the knees. Increase weight each roundMetcon (AMRAP - Rounds and Reps)12min AMRAP (obj. speed)10 Power Snatches (95/65) 8 OHS (95/65) 200m row

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Community WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Hamstrings, IT Band, Butt Scaps, DeltsWarm-upDynamic Warm up: Down and back: High knees butt kicks inch worm + push up soldiers bounding backward run lung with twistMetcon (AMRAP - Rounds)25min AMRAPFollow the leader You can't pass the person in front of you, you can't move to the next movement until the person in front of you has completed theirs Teams of X (depends on how many ppl show up) 200m Row 10 DB Push Press (50/35) 6 Man Makers (35/25) 9/6 cal AB 12 Ball over shoulders (atlas stones/slam balls)

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Youth Program Day 6

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam Roll: Scaps, Delts, PVC Pipe stretch Activation: 1x10 M-Y-T's (orange band)Warm-up2min AB ---THEN--- 10 PVC Pipe circles 10 banded pull apartsGameTic-Tac-Toe Coaches ChoiceAmerican Kettlebell Swing3x10Russian Kettlebell Swing3x10Metcon (AMRAP - Rounds and Reps)3min AMRAP8 AKBS 2 Shuttle Runs REST 2 MINMetcon (AMRAP - Rounds and Reps)3min AMRAP10 RKBS 1 Shuttle run REST 2 MIN REPEAT BOTH METCONS

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