Benchmark Day 1

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Glutes, Psoas, Pecs, Thoracic Spine Activation: 1x10 Straight Leg firehydrant 1x10 Banded Pull apartsWarm-up2x 100m row 10 barbell back squats 10 push ups3RM Backsquat (Total Weight)Back Squat (1 Rep Max)3RM Bench (Total Weight)Bench Press (1 Rep Max)2K Row (Time)Row 2,000m Set up screen to show average 500m pace2k row for time establish average 500m pace

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COMMUNITY WOD

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, Glutes, Calfs, Lower Back Lacrosse Ball: Scaps, Lats, Delts, ShinsWarm-upTeam Airbike Relays Switch Team mates every minute Team with the highest CAL = Winner Losers = wall sits for time differenceMetcon (AMRAP - Rounds)25min AMRAPPartner A: 400m Run while... Partner B: 10 Wall Balls 10 AKBS Swings 10 T2B Switch when Partner A returns. Partner A picks up where partner B left off. Only total Rounds of the 10-10-10 count

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DELOAD WEEK DAY 5

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Lower back, glutes, hamstrings, hip flexors/hamstrings (green band) Activation: 1x10 Banded Good morningsWarm-up2x 10 Small Band - banded walks front to back 10 Leg swings 6 Cal ABA1: Deadlift4x8 @ 60% 3RMA2: GHD Hip Extensionhttps://www.youtube.com/watch?v=dizQOJZwTDw4x8Metcon (Time)3 RFT400m Run 8 DL @ 50% 3RM 100m Farmers Carry (70/53)

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DELOAD WEEK DAY 4

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Thoracic Spine, Wrist, Banded Shoulder Stretches (green band) Activation: 1x10/10 Deadbug Pallof Press (orange band)Warm-up3x 10 BB Front Squats 10 BB Press 200m RowClean and Jerk5x6 increase weight each round - going only to about 70% of your 3RMMetcon (Weight)15 min EMOMMin 1: 3 Power Cleans @ 60% 3RM Min 2: 200m Run Min 3: 7 Strict HSPU

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DELOAD WEEK DAY 3

AnnouncementsMar 21 - Oly Class Mar 28 - Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Pecs, Scaps, Traps Activation: 1x20 Banded Lat Pull downs (red/orange band)Warm-up2x 10 Push ups 10 Pass Throughs 10 Ring RowsA1: Bench Press5x6 @ 60% 3RMA2: Pendlay Row5x6 increase weight each roundMetcon (Time)For Time 20min time capBuy In: 500m row 3 RFT 15 GHD Sit ups 15 DB Floor Press (50/35) Buy Out: 500m Row

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