CrossFit Georgetown – CrossFit
Activation
Foam Roll: Medicine ball + plate thoracic spine stretch, Delts, traps, lats, scaps (lacross ball)
Activation:
2x
7 Banded OH Pulls (orange band)
7 Banded lat pull downs (orange band)
Warm-up
With Empty Barbell
2x
7 Behind the neck press (sntach grip)
7 OHS
7 Zotts Press (in squat position, pressing bar overhead)
Lift Breakdown
OHS Breakdown:
1. How to take bar from rack
2. Hands
3. Wrist
4. Eyes
5. Feet
6. Core
Overhead Squat
5×3 @ 70% 1RM
Warm up to the weight doing 3×3 increasing weight each round.
Metcon (5 Rounds for calories)
x5
:30sec on :30sec off
RIGHT SIDE 1 DB Snatch + 1 DB OHS (40/30)
LEFT SIDE 1 DB Snatch + 1 DB OHS (40/30)
Cals AB (75-80RPM/65-70RPM)