CrossFit Georgetown – CrossFit
April 6 – Rise Against the Machine Comp. Come cheer on our Teams!
April 13 – Oly Clinic
crossfitgeorgetown.wodify.com
April 20- DXA Scan
https://www.bodyspec.com/scan-me/crossfit_georgetown/2019-04-20?fbclid=IwAR3KmrUlk7NP4y4D4mqoFk8ti1iuXCfkoWgA3J1FsecmXxos3_EbQYv1yYA
May 4 – Primal Challenge Kick off crossfitgeorgetown.wodify.com
Activation
Foam Roll: Lats, Scaps, Thoracic Spine, Forearms
Activation:
2×10
lat pull downs (orange band)
Band pull aparts (red/blue band)
Warm-up
500m Row
—THEN—
x2
10 Push ups
10 Pass throughs
Gymnastics
Pull up progressions:
3x 10 on whatever progression you choose.
RULES:
Scap raises
Strict
Weighted Strict
Kipping
Butterfly
Chest to Bar
Back Row
With light to moderate weight.
With Dumbbells: 3×8/8 increasing weight each round:
Single Arm – on bench – the wider the elbow is the more lat you are working vs the scap. Want to work the lats
Metcon (Time)
3RFT
200m Row
10 Pull ups
10 Bent over back rows (135/95)
Abs
If time: Coaches choice