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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04.08.19

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: Quads, IT Band, Psoas, Inside Quad, Butt, Lower back, Banded Hip stretch Activation: 2x10 Wall Dead BugWarm-up3x 10 Banded Walks front to back 6 Cal AB 10 Air Squats on the wall (squat progressions)Back Squat4x4 @ 80% 1RM Warm up to it by doing 4x3 increasing weight each roundMetcon (Time)4 RFT10 Back rack Lunges (95/65) 9/6 Cal AB 8 Back rack step ups (24/20)

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Community WOD

CrossFit Georgetown - CrossFitApril 6 - Rise Against the Machine Comp. Come cheer on our Teams! April 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: Quads, IT Band, Psoas, Butt, Lower Back, ShouldersWarm-up2x 200 m row 10 Air squats 10 leg swings front to back 10 push pushupsMetcon (AMRAP - Rounds and Reps)25min AMRAP Teams of 240 Cal Airbike 30 Med Ball sit ups (20/14) 60 Wall balls (20/14) 30 Med Ball sit ups 80 RKBS (70/53) 30 Med Ball sit ups 100 DB Wt. Lunges (35/25)

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