CrossFit Georgetown – Youth Program
Activation
Foam Roll: Throacic Spine, Triceps, Traps, Scaps
Activation:
1×10 Banded Curls (orange)
1×10 Banded Extensions (orange)
Warm-up
2min AB
—THEN—
10 Bicep Curls (pair of 5lb/2.5 plates)
10 Tricep Presses(single 5lb/2.5 plate
Bicep Curls
3×8
Triceps Press
Seated on a box/bench – with a single dumbbell start behind the head at 90 degrees and fully extend to the top
3×8
Dirty Seven Curls
With a Barbell
7 Bicep curls from bottom to half way up
7 Bicep curls from top to half way down
7 Bicep curls full range of motion
2×7 each station
Triceps Extension
Using a flat surface – create a table top position with you back. From there bring you arm up to be parallel with your back and extend the arm only at the elbow.
2×7
Metcon (Time)
3 RFT
5 Chin ups
10 Dips
9/6 Cal AB