CrossFit Georgetown – CrossFit

View Public Whiteboard

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)