10.15.19 – Team Tuesday

CrossFit Georgetown - CrossFitPC - HEAVY CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Hamstrings, Scaps, Lats, Delts, Traps, Thoracic Spine Activation: 1x20 Banded Superman (orange band)Warm-up2x 200m Row 10 Barbell Good mornings 10 Barbell Press 10 Banded walks front to backMetcon (Time)8 RFT Split the rounds. Parnter A works while Partner B holds their barbell. Switch once Partner A has completed a round.While your partner is working you are holding your barbell at hip level 10 Deadlifts @ 70% 1RM 10 Pull

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10.24.19 – Squats

CrossFit Georgetown - CrossFitPC - HEAVY CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Quads (couch stretch), Thoracic Spine, IT Band, Inside Quad, Glutes, Psoas Activation: 1x20 banded deadbugs (orange band)Warm-up3x 100m run 10 Air squats 10 baned walks side to sideFront Squat5x5 @ 60% 1RMMetcon (3 Rounds for reps)3:00on/2:00off x33 Cleans @ 70% 1 RM 6 Burpee Box Jumps (24/20) 9 Cal AB

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10.12.19 – Open WOD 20.1 + Community WOD

CrossFit Georgetown - CrossFitSaturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationLacrosse Balls: scaps, Delts, lats, traps, glutes Foam Roll: quads, IT bands, thoracic spine, lower backWarm-up3x 10 airsquats 10 push ups 10 ring rowsMetcon (Time)2 RFT Teams of 250 DB snatch (50/35) 50 burpees over the DB 50 Wall balls (20/14) 50 pull ups

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10.11.19 – Shoulders

CrossFit Georgetown - CrossFitPC - Light Carb Day Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Scaps, Delts, Traps, Thoracic Spine, PVC Pipe Shoulder Stretches Activation: 1x10 Internal & External Rotations (orange band)Warm-up3x 200m row 10 Pass throughs 10 Baneded pull aparts (red/blue band)Push Press3x6 @ 60% 1 RMMetcon (Time)3RFT8 DB Clean and Jerks (50/35) 200m Row 7 Pull upsRomWodFocus on legs or shoulders from this week.

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10.10.10 – WOD + ROM WOD

CrossFit Georgetown - CrossFitPC - HEAVY CARB DAY Saturday - 8AM Open WOD Throwdown 9AM - Community WOD October 19 - DXA Scan October 19 - OLY ClinicView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Lower Back, Glutes, Psoas Activation: 1x10/10 Bended knee fire hydrantsWarm-up2 min AB/Rower --THEN--- 2x 10 Air squats 10 Leg swings front to back 10 Banded walks front to backMetcon (Weight)8 Min EMOMEMOM for 8 min 3 Back Squats @ 80% 1RMMetcon (5 Rounds for reps)2:00on/1:00off x5 (obj. repeatable pace)6 Back Rack Step ups (135/85) (24/20) 6 Front Squats (135/85) 100m Run

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