02.13.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, Psoas, Banded Hip flexor stretch (green band) Activation: 1x20 Opposites Dead BugWarm-up3 min AB ---THEN--- 2x 10 Air squats 10 Banded walks front to back 10 Kips on barFront Squat4x3 @ 75% 1 RM Warm up to it by doing 3x3 increasing weight each round.CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

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02.08.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Lower back, Butt, Quads, IT Band, Psoas Activation 20 (each side) DB Dead bug (nothing heavier than a 35#)Warm-up3x 10 Banded walks front to back 10 Banded walks side to side 10 Air squatsBack Squat5x3 @ 75% 1RM Warm up to it doing 3x3 increasing weight each roundLift BreakdownGo over pistols and alternatives: 1. Single leg squat to box 2. Single leg squat on top of box (depth) 3. Single leg squat to band on rigMetcon (Weight)12min EMOMMin 1: 6 Pistols Min 2: 6 DB OH lunges (50/35) Min 3: :30sec plank Min

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02.07.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Lower back, thoracic spine, calfs, butt, PVC pipe stretches Activation: 2x10 Banded Superman (orange band)Warm-up5 min on bike or rowerGymnasticsPick 1 or 2 different Gymnastic movements you need to work on: -Spend 20 min here - working on progressions and skill to get to the end result Double Unders HSPU Toes to bar Kipping Pull ups Butterfly Pull ups Chest to bar pull ups Strict Pull ups Weighted Pull ups Dips Weighted Dips Bar Muscle Up Ring Muscle UpMetcon (Time)For Time:21-15-9-9-15-21 HSPU Cal AB T2B

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02.06.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Medicine ball + plate thoracic spine stretch, Delts, traps, lats, scaps (lacross ball) Activation: 2x 7 Banded OH Pulls (orange band) 7 Banded lat pull downs (orange band)Warm-upWith Empty Barbell 2x 7 Behind the neck press (sntach grip) 7 OHS 7 Zotts Press (in squat position, pressing bar overhead)Lift BreakdownOHS Breakdown: 1. How to take bar from rack 2. Hands 3. Wrist 4. Eyes 5. Feet 6. CoreOverhead Squat5x3 @ 70% 1RM Warm up to the weight doing 3x3 increasing weight each round.Metcon (5 Rounds for calories)x5 :30sec on :30sec offRIGHT SIDE 1

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