CrossFit Georgetown – CrossFit

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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