CrossFit Georgetown – CrossFit

CROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/

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Activation

Foam Roll: Lats, Scaps, Thoracic Spine (foam roller on wall), Foam roller on ground

Activation:

2×10

Banded OH Squats (Orange band at shoulder height)

Movement Break Down

OHS Break down:

Grip

Hands

Elbows

Arm Pits

Eyes

Chest

Core

Stance

Snatch Break Down:

Start position

3 pulls

Grip

Hands

Elbows

Arm Pits

Eyes

Chest

Core

Stance

Receiving position

Warm-up

With Empty Barbell

3x

10 Behind the neck press (snatch grip)

10 OH Squats

Overhead Squat

3×3 @ 75% 1 RM

Warm up to it by doing 3×3 increasing weight each round

Metcon (Weight)

16 min E2MOM

*Choose a weight you’re comfortable working with or just work on form each time with light weight
16 min E2MOM

2 Snatch (115/85)

4 OHS (115/85)