CrossFit Georgetown – CrossFit
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM
Activation
Foam Roll: Lats, Scaps, Traps, Delts, Throacic Spine, forearms, calf, shins
Activation:
1×10 Internal & External Rotation (orange band)
Warm-up
3x
:30 Hollow Body Hold
:30 Superman
10 Pass Throughs
Gymnastics
Go over the mechanics of:
HSPUs
Pullups
Max HSPU in 5 minutes (AMRAP – Reps)
How many HSPU can you get in 5 minutes?
Find your max reps of HSPU in 5 minutes.
If you can’t do HSPU on wall (strict or kipping)
Alternatives:
Box HSPU
Wall Walks
Shoulder Taps (1/1 is the count)
Max PU in 5 Min (AMRAP – Reps)
How many pull ups can you get in 5 minutes?
Find your max reps of PU in 5 minutes.
If you can’t do kipping or butterfly
Alternatives:
Strict
Banded – across rack
Banded – hanging
Ring Rows
Max Double Unders in 5 minutes (AMRAP – Reps)
How many DU can you get in 5 minutes?
Find your max reps of DU in 5 minutes.
Alternatives:
Singles
Plate touches
DB jump overs
Metcon (Time)
3 Rounds – NOT for time – just to move
9/6 Cal AB
10 Push ups
12 Air Squats