01.22.19 – Team Tuesday

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Shoulders, Lats, Delts, Traps, Thoracic Spine Activation: 2x10 SupermanGameTic Tac Toe: Use colored poker chips as markers Even amount of people per team: Buy in is X movement from coach X amount of reps Race to place your marker on the board for your team Next team mate can't go until their team mate tags their handMetcon (Time)Teams of 2: While Partner A works, Partner B will be holding double KB in the front rack position. Partner A does 1 round then Partner B does 1 round. Go until all rounds are completeDouble

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01.19.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Butt, ShouldersWarm-upRed Light Green Light with movements Person A will turn their back to the crowd and yell out green light, meaning they can move, when person A turns around and yells out red light anyone moving is out. First person to Person A is now the light. Movements will be determined by coach: Burpee broad jumps lunges inch worm backward step lunges Duck waddle ....Metcon (AMRAP - Rounds)30min AMRAP Follow the leader You can't pass the person in front of you, you can't move to the next movement until

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01.18.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Banded hip flexor stretch (green band), Banded hamstring stretch, Quads (against wall), Lats (lacross ball on wall) Activation: 2x10 Banded Superman (orange)Warm-up2x :30 AB/Row :30 Hollow body hold with PVC :30 Superman hold with PVCGymnastics10Min working on form/strength PULL UPS: Scap Raises (if you don't have a strict PU yet w/o band) Strict (with or without band or weighted) Kipping (only if you can string 1-3 strict together) Butterfly (only if you can kip 10 Unbroken) Separate into groups of who's doing what, then go over movements as individual groups.Back Squat3x8 @ 60%

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01.16.19

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Lats, shoulders, psoas, butt, thoracic spine, Activation: 2x10 DB Deadbug (nothing heavier than a 35#)Warm-upRow 500m ---THEN--- 3x 10 Pass Throughs 5 Barbell behind the neck press 10 PVC pipe OH SquatOverhead Squat (5-5-5-5)Working up to a heavy Do-able set of 5. Increase weight each round.Lift BreakdownBreak Down: OHS - focus on hand placement, squat form, eyes. If they aren't comfortable with this have them do really light weight or PVC PipeMetcon (5 Rounds for calories)15min 2:00min on/1:00min off Repeatable calories on AB5 OHS (95/65) Remaining time is max amount of Calories on

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01.15.19 – Team Tuesday

CrossFit Georgetown - CrossFitView Public WhiteboardActivationFoam Roll: Calfs, shins, quads, IT band, butt, lower back Activation: 2x10 Alternating SupermansWarm-up2 min AB/Rower ---THEN--- 15 Sit ups 12 Air Squats 9 Push upsGameCrab walk with Medicine balls: 2-3 rounds Everyone but 1 person has medicine balls in their lap while they are crab walking around. The person without the ball is crab walking to the other people trying to kock their ball off their lap. Once it's knocked off that person switches and is now trying to kock off the medicine balls.Lift BreakdownBreak down: Thrusters Box Jump Safety Double Unders or SinglesMetcon

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