Team Tuesday

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Scaps, Lats, delts, traps, thoracic spine, banded shoulder stretches Activation: 1x10 Internal/External RotationsWarm-up2x 6 Cal AB 10 Pass throughs 8 Empty BB strict pressMetcon (Time)20 RFT (Obj. Pace - split rounds with partner)1. You go I go OR 2. Split reps every round OR 3. Partner A does 1 round while Partner B rest - then switch 6 Push Press @ 75% 3 RM 10 Wallballs 200m Row

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Squat + Anaerobic

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Inside Quad, IT Band, Glutes, Psoas Activation: 1x10 Banded DeadbugWarm-up2x 10 Leg swings front to back 10 Banded walks side to side 10 AirsquatsBack Squat3x6 @ 75% 1RMMetcon (Time)22-16-8 (obj. heavy + pace)Wt. Behind the neck lunges (155/95) Cal AB/Rower - holding 3-5 RPM higher than avg RPMs Box Jumps (24/20)

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Community WOD

CrossFit Georgetown - CrossFitTONIGHT!!! CHRISTMAS PARTY 5-10PM WHITE ELEPHANT GIFT EXCHANGE ATHLETA DRINKS POT LUCK BLOW UP SLIDEView Public WhiteboardActivationFoam Roll: Quads, Calfs, Shins, Scaps, LatsWarm-up2x With your partner 100m run - holding a band 10 sycronized wallballs 10 sycronized medball sit upsMetcon (AMRAP - Rounds)30min AMRAP (obj. pace) Partners split as needed1 mile run 50 AKBS (53/35) 50 GBS 100 DU

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Horizontal Push/Pull + Anaerobic System

CrossFit Georgetown - CrossFitSATURDAY - CHRISTMAS PARTY 5-10PM WHITE ELEPHANT GIFT EXCHANGE ATHLETA DRINKS POT LUCK BLOW UP SLIDEView Public WhiteboardActivationWarm-upA1: Ring Dips3x6 Dips - any variation including weightedA2: Floor Press3x6 increasing weight each round - working to a heavy setB1: Tricep Kick Back 3x6 on each arm - using a steady weight the whole timeB2: Push-ups3x max reps on push ups - making sure hips and chest move at the same rateMetcon (Time)3 RFT (Obj. Speed)12 DB Floor Press (50/35) 9/6 Cal AB 3 DipsCoreIf time - core: coaches choice

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Vertical Push/Pull + Aerobic System

CrossFit Georgetown - CrossFitSATURDAY - CHRISTMAS PARTY 5-10PM WHITE ELEPHANT GIFT EXCHANGE ATHLETA DRINKS POT LUCK BLOW UP SLIDEView Public WhiteboardActivationFoam Roll: Scaps, Lats, Delts, Traps, Throacic Spine, Banded Shoulder stretches (green band) Activaiton: 1x10 Internal + External rotation (orange band)Warm-up2x 10 Pass Throughs 6 Barbell Behind the neck press 6 Barbell strict pressA1: Behind 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.3x6 Increase weight each roundA2: Piston Seated Dumbbell PressBoth arms start extended- only 1 comes down

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