Category: W.O.D.

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Hamstrings, Psoas, Butt Activation 20 on each side Wall Dead bugWarm-up3 min on AB/Rower ---THEN--- 2x 10 Barbell Good mornings 10 Barbell Front squats 10 Barbell PressGamex2 Pizza Game! With Ab mats balancing on one hand try to knock it off your opponents hand. Once yours is knocked off you are out.Metcon (Time)For Time With a partner split as needed. Only 1 partner can work at a time50 Deadlifts (225/145) 500m row 50 AKBS (53/35) 500m row 50 Goblet Squats (53/35) 500m row 200 Double unders (3x singles) 500m row

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CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Butt Activation: 2x10 Alternating Dead BugWarm-up3x 6 Cal AB 6 Barbell front squats 10/10 Banded walks side to side (green band)Front Squat4x5 @ 70% 1RM Warm up to the working weight by doing 3x3 increasing weight each roundMovement Break DownSquat Clean: Feet Hands Set up 1,2,3 Pulls Fast Elbows Front Rack Receiving positionMetcon (Weight)15min EMOMMin 1: 7 Wall Balls (20/14) Min 2: 3 Squat Cleans (115/95) Min 3: 7 Slam Balls (20/14)

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CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Thoracic spine (foam roller on wall), Upper back (foam roller on ground), lower back (foam roller), Shoulders (green band from rig) A. Wrist B. Elbow Activation: 20 Alternating SupermansWarm-up2x 200m row 10 Barbell press 10 Wt. arm circles (forward or backward)GymnasticsWork on MU progressions: (only if 1. you can do butterfly pull ups 2. you are comfortable) 3x6 Russian Dips (on the jerk blocks) Banded Muscles Up transitions (false grip) (everyone else) 3x6 Dips (ring, box, double box, etc.) with a 3sec pause at the bottom. Dips are essential when it comes to

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CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Calfs (lacross ball), Lower back (lacross ball), Hamstrings on box (lacross ball) Activation: 2x10/10 Forward and backward banded walks (green band)Warm-up*With and empty barbell 2x 10 Behind the neck good mornings 10 Back Squats 5 Behind the neck press (snatch grip)GymnasticsDouble Under work! Spend 5 minutes here Hands Eyes Feet Jump Speed Wrist If you can do DU this is your time to find your Max Effort (to go on the record board)Double-UndersDeadlift3x5 @ 75% 1RM warm up to it by doing 4x3 increasing weight each round till you get to your working

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CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Delts, Scaps, Traps, Hamstrings Activation: 2x 10 Internal Rotations (orange band) 10 External Rotations (orange band)Warm-up3x 10 Pass throughs 10 push ups 10 Air squatsGameHot lava! Divide the group into 2 teams. Have a stack of 10lb plates behind the team. One team member will grab a plate and step on it, then grab another plate from the stack and put it in fron of them. They will then step on that plate, allowing team member #2 to join and to the same thing. Once everyone is on a plate then the last

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