7.12.19

CrossFit Georgetown - CrossFitJULY 20TH DXA SCAN https://www.facebook.com/events/316175105942828/ OLY CLINIC GYM NIGHT OUT!View Public WhiteboardActivationFoam Roll: Pecs, Thoracic Spine, Scaps, Traps Activation: 2x10 Banded Pull Aparts (orange band)Warm-up3x 10 Pass Throughs 10 Push ups 100m RowDB Fly4x8 Increase weight each round Super Set with the DB Bench PressDB Bench Press4X8Metcon (Time)3RFT10 T2B 8 Cal AB/Rower 6 Renegade Row (35/25)

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Youth Program Day 18

CrossFit Georgetown - Youth ProgramView Public WhiteboardActivationFoam Roll: Lower back, butt, hamstrings, hip flexor stretch (green band) Activation: 1x10 Barbell: Good morning with straight legs soft knees - only feel this in the hamstrings. Get as low as your mobility allows and without breaking a straight spine. Warm-upWarm-up2x 200m row 10 leg swings front to back 10 banded walks front to backSumo Deadlift5x5 Increase weight each roundMetcon (3 Rounds for time)Every 4 min on the 4 min x3 (obj. repeatable pace)10 SDLHP 9/6 Cal AB 10 Buprees Rest the remainder of the 4 minutes

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Rowing Day

CrossFit Georgetown - CrossFitJULY 20TH DXA SCAN https://www.facebook.com/events/316175105942828/ OLY CLINIC GYM NIGHT OUT!View Public WhiteboardActivationFoam Roll: Quads, IT Band, Hamstrings, Butt, Lower Back, Thoracic Spine Acitvation: 1x10 Banded Good mornings (green band)Warm-up2x 10 Leg swings front to back 10 Barbell good mornings 10 Banded walks front to back (green band)Movement Break DownBreak down mechanics of rowing Pace that needs to be kept Set up screen to show projected finish time5,000M Row (Time)

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7.10.19

CrossFit Georgetown - CrossFitJULY 20TH DXA SCAN https://www.facebook.com/events/316175105942828/ OLY CLINIC GYM NIGHT OUT!View Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Butt, Lower Back, Hip Flexor Stretch (green band) Activation: 1x10 Bear Crawl with lacrosse ballWarm-up3x 10 Banded walks side to side 10 Air squats 9 Cal ABWeightliftingTake the next 10 minutes to warm up to your 65%.Metcon (Weight)6min EMOMEMOM for 6min 3 Back Squats @ 65% 1 RMMetcon (AMRAP - Rounds and Reps)REST 5 MIN after metcon 1 ---THEN--- 10 min AMRAP10 DB SQUAT Cleans (50/35) 100m Run

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7.9.19

CrossFit Georgetown - CrossFitJULY 20TH DXA SCAN https://www.facebook.com/events/316175105942828/ OLY CLINIC GYM NIGHT OUT!View Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Butt, Calfs, Shins Activation: 1x20 Wall Dead BugWarm-upDodge Ball! Coaches choice on movements to start the game and movements to get back in the game Play 2xMetcon (Time)Team Tuesday! Teams of 2Split as needed: 1 partner works at a time. Both stop Every 2 Minutes to do the sprint together 50 Pull ups 50 Wall balls (20/14) 100 Wt. Sit ups (45/25) 100 KBS (70/53) E2M stop and do 100m spring (down and back 1x - driveway)

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