CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Bands, Scaps, Delts, Traps
Activation:
2×10 M-Y-T’s (orange band)
Warm-up
3x
2 laps (down & back)
10 Wt. Arm circles
10 Banded pull aparts (red band)
Shoulder Press
3×5 @60% 1 RM
Airbike Threshold (1 Rounds for reps)
1:00min on 1:00 off
Increase RPM by 1 each minute. Hold this RPM the whole minute -keep going till failure. It says enter “reps” enter the last RPM you could sustain the whole minute.
Women start at 50RPM increase by 1:
50-51-52-53-54 (rest 3 min)
55-56-57-58-59 (rest 3 min)
60-61-62-63-64 (rest 3 min)
65-66-67-68-69 (rest 3 min)
70-71-72-73-74 (rest 3 min)
Males start at 60RPM increase by 1:
60-61-62-63-64 (rest 3 min)
65-66-67-68-69 (rest 3 min)
70-71-72-73-74 (rest 3 min)
75-76-77-78-79 (rest 3 min)
80-81-82-83-84 (rest 3 min)
85-86-87-88-89 (rest 3 min)