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Elements Day 10

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up400 Meter Row

3 ROUNDS
10 Single Leg RDL each leg
10 shoulder taps
10 scorpionsMovement1. Hand Stand Push Ups
PROGRESSIONS
Push up
Pike push up
[…]

By |June 7th, 2016|Workout of the Day|Comments Off on Elements Day 10

Elements Day 9

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm-up1 minute of jumping jacks
Leg swings (frontal and sagittal planes)
Arm circles
Good Mornings with PVC
Lunges with twists (5 EL)
Work on wall squats (10)
10 caterpillarsMovementsRope Climbs
1.) Knees to Elbows on Rope
2.)Foot Position
3.) Descents

The KipMetcon (AMRAP – Rounds)In 20 […]

By |June 5th, 2016|Workout of the Day|Comments Off on Elements Day 9

Elements Day 8

Georgetown College CrossFit – CrossFitView Public WhiteboardWarmup400 m row
wrist circles
arm circles
10 Frontal Leg swings (EL)
10 Sagittal Leg swings (EL)
10 squat jumps
10 scorpions
10 wall squats with a three second pauseMovementOverhead squat

Punch out squats 3×5
Plate overhead squats 3×5
Barbell OHS 3x5Metcon (Time)Half “Filthy 50”

25 Box Jumps (24 in)
25 Jumping Pull Ups
25 Walking Lunge
25 Knees to Elbow
25 Push […]

By |June 2nd, 2016|Workout of the Day|Comments Off on Elements Day 8

Elements Day 7

Georgetown College CrossFit – CrossFitView Public WhiteboardWarm Up60 seconds jumping jacks
10 frontal plane leg swings EL
10 sagittal plane leg swings EL

Burgener Warm Up
3 clean position static holds
mid shin
mid knee
powerMovementPower Clean:

Need to have mastered
A.) RDL
B.) Deadlift
C.) Front squatGrace (Time)For Time:
30 Clean and Jerks, 135# […]

By |May 31st, 2016|Workout of the Day|Comments Off on Elements Day 7

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