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CrossFit Rectify – CrossFit


200 M Run

10 Straight-legged sit-ups

10 Inch worms + push-up

10 Air squats

10 Supermans

Stretch shoulders for pull-up work!

Pull-ups OR Bar Muscle-ups (3×5)

Skill work:

2 Rounds

:30 seconds engaged bar hang or low hang from racked barbell

Rest :30 seconds

5/5 static kips

Rest :30 seconds

5/5 dynamic kips

Rest :30 seconds


3×5 Strict pull-ups, kipping pull-ups, or bar muscle-ups

3×5 Dragon flags-controlled, feet together, tight
Objective: connect kipping pull-ups

Static kips=hanging from bar, in a controlled movement push into the bar and back. Neutral head positioning should be slightly behind the bar. (v-up) Transition slowly into pushing the head through the window while remaining engaged (happy giraffe-think superman).

Dynamic kips-connect the kipping motion.

Metcon (Time)

Partner WOD-one person working at a time-split work however needed

For time:

Buy in-50 M Sled push OR 50 M partner carry

400 M med ball run

50 Stone to shoulder

50 Sit-ups

400 M med ball run

Buy out-50 M sled push OR 50 M partner carry

Scale accordingly

RX-20/30, Stone, sled push=total body weight of both partners divided by 2

L1-10/14, Slam ball, sled push only sled

L2-no weight during run, slam ball, 50 M walking lunge

Cool Down

Coach’s choice!

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