Benchmark Day 8

CrossFit Georgetown - CrossFitMay 4 - NEW TEAM Primal Challenge, whos team will you be on?? https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Lats, Shoulders, Thoracic Spine, Quads Activation: 2x10/10 Banded Center PullsWarm-up300m Row ---THEN--- 10 Wt. Pass Throughs (2.5/5) 5/5 KB Rotations 5 Empty BB PressSplit Jerk (5-5-5-3-3-3-1-1-1)1000m Row (Time)Max Effort 1000m Row

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04.25.19

CrossFit Georgetown - CrossFitMay 4 - TEAM PRIMAL CHALLENGE. Get your that summer bod ready! https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Lower back, butt, Hamstrings (box + ball), Shoulders, Lats Activation: 2x10 Banded Good mornings (green band) M, Y, T'sWarm-up3 min on AB/Rower --THEN-- 2x 10 barbell good mornings 10 barbell pressesWeightliftingSpend 10 minutes going over DL form, HSPU break down and alternatives Wall Walk Shoulder Taps Let them warm up to the weight they are using by increasing slowlyDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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04.24.2019

CrossFit Georgetown - CrossFitMay 4 - NEW TEAM Primal Challenge. Coach Katie, Sam or Heather...who will be your leader? https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardAnnie (Time)50-40-30-20-10 Double-unders Sit-ups

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Benchmark Day 7

CrossFit Georgetown - CrossFitMay 4 - NEW Team Primal Challenge Sign up TODAY! https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Lats, Shoulders, Traps, Thoracic Spine Activation: 2x 10 Banded SupermanWarm-up3x :30AB 10 Wt. Arm Circles (2.5/5) 8 Empty BB Press 6 Banded External Rotations (orange)Push Press (5-5-5-3-3-3-1-1-1)Metcon (AMRAP - Rounds and Reps)10 Min AMRAP3 Strict Pull Ups 6 RKBS (70/53) 9 Cal AB

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Benchmark Day 6

CrossFit Georgetown - CrossFitMay 4 - NEW Team Primal Challenge! Sign up ASAP https://crossfitgeorgetown.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=112725&OnlineMembershipPaymentOptionId=446547&IsMobile=FalseView Public WhiteboardActivationFoam Roll: Quads, IT Bands, Psoas, Butt, Scaps, Traps, lats Activation: x2 10 Banded Walks Side to Side 10 Banded walks Front to BackWarm-up20 Cal AB ---THEN--- Empty Barbell Warm Up x2 10 Good Mornings 10 Shrugs 10 Shrug & Pulls 10 Fast Elbows 10 Front SquatsLift BreakdownIf you have done Squat Cleans before you will be finding a 3RM If you have NOT done Squat Cleans you will be working on form Feet placement Hand Placement Bar path Eyes 3 pulls Shrug Elbows Receiving

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