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190401

31
Mar

190401

CrossFit Rectify – CrossFit

Warm-up

400 M Run

2 Rounds:

10 Bar kips

10 walking lunges

:30 second bar hang

10 wall-facing squats

Stretch:

Hip flexors

shoulders

ankles

Teams of 4 (2 guys/2 gals if possible): 1RM Squat Clean (4×1)

Warm up with squat cleans

Empty bar:

shrugs

pulls

power clean

front squat

squat cleans

With a running clock:

00:00-8:00

Work to a heavy 1 RM squat clean-ONE person lifting at a time!

Give yourself recovery time between lifts=:30 seconds or more.

Plan your lifts and weight to be added

1-Lift you know you can get-100%

2-Lift you can get 70% of the time

3-Realistic PR or your current PR

4-Dream lift-make it happen!

Teams of 4: Pull-ups

After resting approximately 3 minutes:

3 Minutes: Max pull-ups among ALL 4 team members-ONE person working at a time!

1 pull-up=3 Banded pull-ups

1 pull-up=4 Jumping pull-ups

1 pull-up=5 Ring rows

Metcon (AMRAP – Reps)

Competition MODE:

Teams of 4 (2 guys/2 gals if possible)

At 00:00

5 Minute AMRAP:

2 Rounds

30 Squat cleans performed by 2 partners (one person lifting at a time)

Other 2 partners BOTH hang from the pull-up rig

Repeat but switch movements with partners

Then

MAX double-unders or single-unders with remaining time between ALL 4 partners-one person working at a time!

RX-95/135

2xSingle-unders=1 Double-under

Scale weight accordingly

Score=total number of double or single-unders

At 05:00-10:00 Rest

10:00-15:00

5 Minute AMRAP:

2 Rounds

30 Pull-ups performed by 2 partners (one person performs pull-ups at a time)

Other 2 partners will BOTH dead lift hold their barbell/weights (hips open)

Repeat but switch movements with partners

Then

MAX double-unders or single-unders with remaining time between ALL 4 partners-one person working at a time!

RX-95/135

2xSingle-unders=1 Double-under
Reps will ONLY count if the other 2 partners are engaged in either the dead hang from the pull-up rig OR the dead-lift. If either partner breaks with their hang or lift the reps DO NOT count.

Cool Down

Coach’s choice!

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