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190322

21
Mar

190322

CrossFit Rectify – CrossFit

Warm-up

3 Rounds:

Bike/Row 10 Calories

10 Air squats

10 supermans

10 push-ups

Stretch:

Wrists/shoulders/hip flexors/ankles

Then:

With an empty barbell or pipe

2 Rounds:

10 Thrusters

10 Hanging bar kips

10 Jumping bar taps

Strategy: This is NOT a sprint. Stay consistent with your rep scheme. DON’T try to go unbroken from the beginning. Try to breathe with the weight overhead and control your breathing. Squat clean the weight into the thruster and adjust your grip to where it is slightly wider than normal-if mobility permits and if comfortable overhead. Wear knee sleeves if you have them.

If you aren’t in the open, don’t tear your hands up and be mindful of the condition of your hands during the workout. Ring rows are always a great second option to avoid tears.

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes
All athletes will complete the 20 minutes of work.

Scale accordingly with weight and pull-up movements.

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Cool Down

Coach’s choice!

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