Workout of the Day

Elements Day 6

Georgetown College CrossFit – CrossFitView Public WhiteboardWarmUpWarm up
2 laps in gym
Butt kicks
Wrist rotators 10 each way
High knees
Elbow circles
10 Russian baby makers
Arm circles
squat jumps
Ankle circles
External/Internal Hip Rotaters
Leg Swings Frontal and Sagittal Plane
Wall squats

Bands:
Lat opener
External rotation for front rack
PVC external rotation
Wrist PressesMovementsFront Squat 5×5
Thruster 5x5Metcon (Time)21-15-9

Thrusters
Box Jumps

By |May 26th, 2016|Workout of the Day|Comments Off on Elements Day 6

Elements Day 5

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up60 seconds jumping jacks
5 caterpillars
high knees down
butt kicks back
internal hip rotaters
external hip rotaters
burped broad jump (down and back)
3 x10 wall squats with 3 second pause

Group shoulder mobilityMovements(25 min)

Review Back Squat (5×5)

Shoulder Press
Push Press
Push JerkMetcon3 Rounds:
10 Push Press 95/65
5 Goblet Squats
10 Russian Swings
5 Back squats

IF YOU HAVE TIME: 4 […]

By |May 24th, 2016|Workout of the Day|Comments Off on Elements Day 5

Elements Day 4

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-upWarm up
2 laps in gym
Butt kicks
Wrist rotators 10 each way
High knees
Elbow circles
10 Russian baby makers
Arm circles
Broad jumps
Ankle circles
Single leg RDL
10 Wall squats with 2 second pause in bottomMovementsREVIEW:

3×5 of each
RDL
PULL TO KNEE

NEW:

Deadlift
Medicine Ball CleanMetcon (AMRAP – Reps)7 minutes:

3 Deadlifts
12 Med Ball Cleans

1 minute rest:

1 minute:

Burpees over bar

1 minute […]

By |May 22nd, 2016|Workout of the Day|Comments Off on Elements Day 4

Elements Day 3

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up2 laps in gym
Butt kicks
Wrist rotators 10 each way
High knees
Elbow circles
10 Russian baby makers
Arm circles
Broad jumps
Ankle circles
Single leg RDL
Wall squats

**Lacrosse Ball Hamstring SmashMovementsRDL
20 second holds
5×5

PULL TO KNEE
20 second holds
5×5

Med Ball CleansMetconMetcon […]

By |May 19th, 2016|Workout of the Day|Comments Off on Elements Day 3

ELEMENTS DAY 2

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up

By |May 17th, 2016|Workout of the Day|Comments Off on ELEMENTS DAY 2

5-5-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (No Measure)20 minutes

running stadium stairs non stopMobility10 minutes mobility work

By |May 4th, 2016|Workout of the Day|Comments Off on 5-5-16

5-4-16

Georgetown College CrossFit – CrossFitView Public WhiteboardBack Squat (1 RM )15 min to find 1 RM

2:00 rest

Try to keep at 6 attempts or lessMetcon (AMRAP – Rounds and Reps)7 Min AMRAP

15 ring rows
8 (touches) 10 yard side shuffles
15 box dips

By |May 3rd, 2016|Workout of the Day|Comments Off on 5-4-16

5-3-16

Georgetown College CrossFit – CrossFitView Public WhiteboardHandstand Push-ups (5, 4, 3, 2, 1 )Strict!

Try to work deeper each time.

Record your reps for deepest completed set

Scaled Version- Pike push upsKipping Handstand Push Ups (5, 4, 3, 2, 1 ) ()Metcon (AMRAP – Rounds)using 65% 1 RM

DEATH BY PUSH PRESS and push ups
ODD minutes = […]

By |May 2nd, 2016|Workout of the Day|Comments Off on 5-3-16

5-2-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMovements

By |May 1st, 2016|Workout of the Day|Comments Off on 5-2-16

4-29-16

Georgetown College CrossFit – CrossFitView Public WhiteboardMetcon (No Measure)3 Rounds
10 Prone T’s
10 Scap Retractions
10 Bent Lateral RaisesPull-ups (Max Rep unbroken)Accumulate 50

By |April 28th, 2016|Workout of the Day|Comments Off on 4-29-16