Call Us: (713) 898-3688‬ | Email Us | Member Login

190312

12
Mar

190312

CrossFit Rectify – CrossFit

Warm-up

2 Rounds: with pipe

10 walking toe touches

10 push press from behind the neck-snatch grip

10 OHS

:30 OHS hold

Stretch-Ankles, calves, wrists

Overhead Pause Squats (5×4)

5×4 OH pause squats from the rack

2.4.1 Count

Start around 40-50% of 1 RM

Build in weight to no more than 70% of 1 RM
Wear a belt. It reminds you to remain engaged.

PRESS into the bar. Remain engaged in the core and tight. Bend the bar.

If you overcompensate for mobility issues relating to ankles (rocking onto toes) or shoulders (going too wide with grip) practice OH squat form with just the barbell. Avoid folding the chest too far over the midline of your body-you lose core strength in favor of shoulder strength=shoulder injuries.

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
4 ROUNDS MANDATORY!

Don’t worry about the time contraints. Just keep moving! If you get past the 4th round within the time frame, continue the workout until you cannot meet the timed rounds.

Scale weight accordingly!

Cool Down

Coach’s choice!

Leave a Reply