CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Back, Scaps, Lats, Traps, Banded Hip flexor + hamstring stretch (green band), Banded shoulder stretches (green band)
Activation:
1×20 Banded pull apart (red/blue band)
Barbell Warm-up (Clean) (No Measure)
*All with the Clean grip
10 Good mornings
10 Shrugs
10 Shrugs + High pulls
10 Muscle Clean
10 Front Squat
10 Press
Weightlifting
Spend 20 minutes breaking down form and working on mechanics of a FULL SQUAT CLEAN
-HOOK GRIP!
– 1st pull
– 2nd pull
– Shrug + high elbows
– Quick elbows
– dropping under quickly
– Not shortening the extension
– Catching at the bottom of a squat
– Feet going from DL stance to squat stance
Metcon (Weight)
12min EMOM
Min 1: 3 Squat Cleans (keep weight doable for form working)
Min 2: 6 Box Jumps
Min 3: 1 lap down and back