CrossFit Georgetown – CrossFit
JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828
OLY CLINIC
Activation
Foam Roll: Lats, Scaps, Delts, Glutes, Lower Back, Hamstrings, Hip flexor/Hamstring banded stretches
Activation:
2×10 Superman pulses with hips staying on the ground
Warm-up
2x
200m row
10 leg swings front to back
10 banded walks front to back
10 KB Deadlifts
Gymnastics
Spend the next 5-10 minutes working on kipping progressions
1. Banded
2. Strict
3. Kipping
4. Butterfly
5. Bar/Ring MU
(Hands, shoulders, feet, hips, rythym)
Deadlift
4×6 deficit deadlifts @ 70% 1 RM
(Standing on a 45# plate)
Metcon (Weight)
15min EMOM
Min 1: :30sec superman hold
Min 2: :30sec hollow body hold
Min 3: 6 Strict PU
Min 4: 6 Deadlifts @50%
Min 5: 250m Row