Squat – Tempos

CrossFit Georgetown - CrossFitJan 25 DXA Scan Oly ClassView Public WhiteboardActivationFoam Roll: Thoracic Spine, Scaps, Quads, Psoas, Inside Quad, Banded Shoulder stretches Activation: 1x10 Banded OHSWarm-up2x 100m Row 10 BB Behind the neck press 10 Sit upsOverhead Squat5x3 increase weight each round Tempo: 3131Metcon (6 Rounds for reps)3:00on/1:00 off x5 (obj. same pace)6 Cal Row 9 GHD Sit ups 6 Alt. DB Snatch (50/35)

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Community WOD

CrossFit Georgetown - CrossFitJan 11 8A.M. Oly Class 10A.M Nutrition Challenge Jan 25 - DXA ScanView Public WhiteboardActivationFoam Rollers: Quads, IT Band, Glutes, Calfs, Hip flexors (band) Lacrosse Ballers: Scaps, Lats, Delts, Lower back/upper buttWarm-up3x 100 m Run 10 Airsquats 10 Push ups 10 Ring RowsMetcon (Time)For Time: 30min Time Cap Teams of 2Buy In: 3,000m row ---THEN--- 30 Rounds (split) 3 Pull Ups 3 Clean &-Jerk @ 80% 3RM 3 Burpees ---THEN--- Buy out: 3,000m row

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Horizontal Push + Pull

CrossFit Georgetown - CrossFitJan 11 8A.M. Oly Class 10A.M Nutrition Challenge Jan 25 - DXA ScanView Public WhiteboardActivationFoam Roll: Thoracic Spine, Pecs, Scaps, Traps Activation: 1x20 Banded Pull ApartsWarm-up2x 200m Row 10 Ring Rows 10 DB Floor Press (nothing heavier than 35#)A1: Bench Press4x3 @ 80% 3RM Tempo: 21X3A2: Bent Over Row4x3 Tempo: 11X4Metcon (Time)For Time50 Devils Press for time (35/25) EMOM stop and do 5 push ups

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Vertical Push + Anaerobic

CrossFit Georgetown - CrossFitJan 11 8A.M. Oly Class 10A.M Nutrition Challenge Jan 25 - DXA ScanView Public WhiteboardActivationFoam Roll: Scaps, Lats, Delts, Traps, Banded Shoulder stretches Activation: 1x10 Internal/External Rotations 1x10 Alt. SupermanWarm-up2x 10 Pass Throughs 10 Ring RowsA1: Seated DB PressBoth arms work at the same time. Set up bench to be an upright chair. Back should be flat against bench, heels on the ground. Hold DB horizontal - press from shoulders to overhead in the locked out position.4x5 increase weight each round Tempo: 11X4A2: Negative Pull UpsStarting at the top of a pull up. Slowly release down to

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Barbell Cycling + GHD Work

CrossFit Georgetown - CrossFitJan 11 8A.M. Oly Class 10A.M Nutrition Challenge Jan 25 - DXA ScanView Public WhiteboardActivationFoam Roll: Lats, Scaps, Throacic Spine, PVC Shoulder stretches, couch stretch, Hamstrings Activation: 1x10 Banded OH SquatsBarbell Warm-Up (Snatch) (No Measure)*All with snatch grip 10 Good Mornings 10 Shrugs 10 Shrug + High pulls 10 Muscle Snatch 10 OHS 10 Behind the neck press 10 Back SquatHang Snatch4x3 @ 80% 3RM Don't have a 3RM: 1 RM x .93 ~ 3RM ~3RM x.80 = working weightMovement Break DownGlute Ham Raises (GHR) 1. Knees Tight at the bottom of the pads - (knees shouldn't

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