CrossFit Georgetown – CrossFit
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan
Activation
Foam Roll: Lats, Scaps, Throacic Spine, PVC Shoulder stretches, couch stretch, Hamstrings
Activation: 1×10 Banded OH Squats
Barbell Warm-Up (Snatch) (No Measure)
*All with snatch grip
10 Good Mornings
10 Shrugs
10 Shrug + High pulls
10 Muscle Snatch
10 OHS
10 Behind the neck press
10 Back Squat
Hang Snatch
4×3 @ 80% 3RM
Don’t have a 3RM:
1 RM x .93 ~ 3RM
~3RM x.80 = working weight
Movement Break Down
Glute Ham Raises (GHR)
1. Knees Tight at the bottom of the pads – (knees shouldn’t hurt)
2. Start vertical
3. Vertical torso straight line from shoulders to hips to knees
4. Heels drive to lift up
5. Don’t let hips come back first – keep that line straight
Scaling options:
1. Negatives – push back up using handles
2. Negatives – with easing back up
3. Banded assistance with band around GHD + Chest
Metcon (Weight)
12 min EMOM
(obj: heavy)
Min 1: 3 Hang Power Snatch @ 80% 3RM
Min 2: 5 Glute Ham Raises (GHR)
Min 3: 4 OHS @ 80% 3RM
Min 4: 100m Row