Benchmark Day 5

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Butt, Quads, IT Band, Psoas Activation: 2x8 Wt. Dead BugWarm-up3x 200m row 10 Banded walks front to back 10 jumping air squatsLift BreakdownFront Rack Position Eyes Chest Core Knees FeetFront Squat (5-5-5-3-3-3-1-1-1)Find 1RM Front SquatMetcon (Distance)If time left:3:00min on/1:00min off rower x3

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Benchmark Day 4

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Chest, Back, Lats, Shoulders Activation: 3x 10 Banded Pull Aparts 10 Banded Lat Pull DownsWarm-up2x :30 AB/row 10 Wt. pass throughs (5/2.5lbs) 10 Push ups 3/3 Turkish Get ups (light weight)Lift BreakdownHand Placement Bar Path to Chest Feet on groundBench Press (5-5-3-3-1-1-1)Find 1RM Bench PressMetcon (6 Rounds for reps)1:00on/1:00off x3DB Facing Burpees (35/25) DB Thrusters (35/25)

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Benchmark Day 3

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Hamstrings, Lower Back, Butt, Psoas Activation: 2x 10 Banded Dead bug press outs (orange band) (10 each side)Warm-up500 m row ---THEN--- 3x 10 Leg swings front to back 10 Banded Walks Side to side 10 Banded Good mornings 10 Barbell Good morningsLift BreakdownStance Barbell Path Shins Knees Hips Chest Eyes GripDeadlift (5-5-5-3-3-3-1-1-1)25 min to find your 1 RMMetcon (Distance)If time:5 min on the Rower

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Benchmark Day 2

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Lats, Thoracic spine, Shoulders, Traps Activation 3x 10 External Rotation 10 Internal Rotation 10 Lat PulldownsWarm-up3x 10 Pass Throughs 10 Wt. Arm circles forward and back (5/2.5lb) 5 KB Rotations (each side)Lift BreakdownFront Rack Position Chin Core Feet Lock out positionShoulder Press (5-5-5-3-3-3-1-1-1)30 minutes to find 1 RM.15min AMRAP (AMRAP - Rounds and Reps)With your partner. Switch every 10 RepsSwitch every 10 reps 60 Wall Balls (20/14) 60 DU or 3x Singles 40 Pull ups 40 Cal AB 20 AKBS (53/35) 20 Slam Balls (20/15)

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Benchmark Day 1

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Butt, Lower Back, Hips, Ankles Activation: 2x10 Wall Dead BugWarm-up3 min on AB/Rower 3x 10 Banded Walks Front to Back 10 Air Squats 10 Banded Hip RaisesLift BreakdownEyes Chest Core Knees Heels How to Bail if neededBack Squat (5-5-5-3-3-3-1-1-1)We will have 30 minutes to find your 1RM on back squat. Warm up to it by doing a few reps at 5, a few at 3, then to sets of 1. Increase weight each round. Ask for a spotter if you need one.Metcon (Distance):30on/:30off Airbike or RowerAB or Rower :30/:30

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