CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Quads, IT Band, Inside Quad, Psoas, Hip flexor banded streches
Activation: 1×10 DB Deadbug
Warm-up
3x
10 Pass throughs
10 Air squats
10 Ring rows
Toes-To-Bar
Spend about 10min here
Working on the following progressions:
1. Kipping
2. Closing of the hip
3. Pushing of the lats
4. Bringing knees to chest – then to elbows – then toes to bar
Bulgarian Split Squat
With Dumbbells or KB. Hold one in each hand. Measure one 1/2 steps out from back foot. Place back foot on box/bench. Squat down
3×4 reps on each leg – increase weight each round.
Metcon (Time)
4RFT
10 Box Jumps (24/20)
2 Cleans + 1 Thruster (185/125)
3 T2B