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190319

18
Mar

190319

CrossFit Rectify – CrossFit

Warm-up

200 M Row

10 Walking lunges

10 Walking toe-touches

10 Good-mornings with pipe

10 Inch worms + push-up

Stretch:

Hamstrings

Calves

Glutes

Romanian Deadlift (4×8)

4×8 Romanian Deadlifts

Start light at no more than 30% of 1RM DL

Build to no more than 50% of 1RM DL
-Focus on control and form with this lift.

-Hip hinge is important!

-Keep a flat back!

-NO hook grip or reverse grip.

-The bar maintains contact with the body throughout the movement.

-Stop just below the knee or mid-shin.

-Squeeze your butt when standing up with the weight.

-Hamstrings should be engaged once your hip hinge begins.

-Head neutral

-Shoulders should remain behind the midline of the foot during the lift.

Metcon (4 Rounds for reps)

EMOTM for 16 Minutes:

1-10 Russian KB swings (eye-level)

2-10 Goblet squats+KB curl at the bottom of the squat

3-10 KB push-ups (narrow grip push-up)

4-10 Sumo dead-lift high pulls

26/35

Cool Down

Coach’s choice!

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