Community WOD

CrossFit Georgetown - CrossFitApril 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYA May 4 - Primal Challenge Kick off crossfitgeorgetown.wodify.comView Public WhiteboardActivationWarm-upMetcon (Time)Teams of 3:Every 2 minutes stop and do 4 DB Front Squats (50/35) 3,000m row 100 cal AB

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04.12.19

CrossFit Georgetown - CrossFitApril 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYA May 4 - Primal Challenge Kick off crossfitgeorgetown.wodify.comView Public WhiteboardActivationFoam Roll: Throacic Spine, Shoulders, Pecs, Lats Activation: 2x20 Banded Pull Aparts (blue/red band)Warm-up3 min row ---THEN--- 5 push ups 5 pass throughs pvc pipe 5 plate flys (standing) (2.5/5)Bench Press3x3 @ 80% 1RM Warm up to it by doing 3x3 Increasing weight each round Super set with max amount of push ups after each roundPush-ups3sets max reps right after a round of bench. For push ups: Hands under shoulders, eyes forward, lead with chest, make sure

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04.11.19

CrossFit Georgetown - CrossFitApril 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYA May 4 - Primal Challenge Kick off crossfitgeorgetown.wodify.comView Public WhiteboardActivationFoam Roll: Lower back, Hamstrings, Hip Flexors (green band), calfs, shins Activation: 2x10 Banded Good morningsWarm-up3x 10 Banded walks front to back (green band) 10 Barbell good mornings (bar on back) 20 Sit upsGymnasticsDouble Under practice: Hands Feet Jump Chest WristDeadlift4x3 @ 80% 1 RM Warm up to it by doing 4x3 increasing weight each roundMetcon (Weight):40on :20off x3(R) single leg DB Deadlift (L) single leg DB Deadlift Superman hold Hollow body hold DU

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04.10.19

CrossFit Georgetown - CrossFitApril 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYA May 4 - Primal Challenge Kick off crossfitgeorgetown.wodify.comView Public WhiteboardActivationFoam Roll: Lats, Shoulders, Detls, Traps, Back Activation: 2x20 M,Y,T's (orange band)Warm-upGymnasticsHandstand holds: (Tight Body, feet together, fingers spread out) Wall Shoulder Taps (facing wall) Box (shoulder taps)Push Press4x4 @ 75% 1RM Warm up to it doing 4x3 increasing weight each roundMetcon (Weight)15min EMOMMIN 1: 10 HSPU MIN 2: 9/6 Cal AB MIN 3: 10 (R) Seated, straight leg DB Press (35/25) MIN 4: 10 (L) Seated, straight leg DB Press

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Team Tuesday

CrossFit Georgetown - CrossFitApril 13 - Oly Clinic crossfitgeorgetown.wodify.com April 20- DXA Scan https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYA May 4 - Primal Challenge Kick off crossfitgeorgetown.wodify.comView Public WhiteboardActivationFoam Roll: Lats, Scaps, Detls, Traps, Couch Stretch, Banded Shoulder stretch Activation: 2x10 Alt. SupermanWarm-upDown and back for each movement High Knees Butt Kicks Soliders Lunge with Twist Inch Worm + Push up Karoke runMetcon (Time)For Time: 25min Time capRun Driveway 6x (together holding a band) (down and back) 60 DB Cleans (50/35) Driveway 5x 50 DB Push Press (50/35) Driveway 4x 40 Slam balls (20/15) Driveway 3x 30 T2B Driveway 2x 20 Alt. DB Snatch (50/35)

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