CrossFit Georgetown – CrossFit
Activation
Foam 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 Supermans
Warm-up
2x
200m row
10 Barbell press
10 Wt. arm circles (forward or backward)
Gymnastics
Work on MU progressions:
(only if 1. you can do butterfly pull ups 2. you are comfortable)
3×6
Russian Dips (on the jerk blocks)
Banded Muscles Up transitions (false grip)
(everyone else)
3×6
Dips (ring, box, double box, etc.) with a 3sec pause at the bottom. Dips are essential when it comes to MU and the catch at the bottom. If you can successfully catch in a dip and press out then you have the hardest part of the MU down.
Push Press (3×6)
3×6 @ 70% of your 1RM
Warm up to the weight by doing 3×3 increasing weight each round till you get to your working weight
Metcon (Time)
4 RFT
6 Right arm DB Push Press (35/25)
6 Left arm DB Push Press
9 Dips
200m Row