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190424

23
Apr

190424

CrossFit Rectify – CrossFit

Warm-up

200M Run/200M Row

2 Rounds:

10 WB

10 Sit-ups

10 Push-ups

Stretch/roll/mash:

Shoulders

Wrists

Lats

Jerks and Strict Press (2×2)

10 Minutes:

Work up to 80% of 1RM jerk (split or push) from the rack then:

2 Reps at 80%, 2 reps at 85%, 2 reps at 80%

Every 2 Minutes for 8 Minutes:

3 Strict press @80-90% of 1RM from the rack
Work on technique. Make every lift count!

Metcon (Time)

3 Rounds/1 Minute rest after each round:

10 Overhead walking lunges with dumbbells

10 Toes-to-bar

10 Strict handstand push-ups

10 Single-arm dumbbell hang power clean and jerks

5 Right/5 Left
RX-35/50

Scale weight and movements accordingly.

OH walking lunges with DB mods: Front rack DB lunge, use only one DB OH, regular DB lunges-holding DBs to the side

TTB mods: Knees to elbows, dragon flags holding onto the rig, straight-legged sit-ups

Strict HSPU mods: Kipping HSPU, Kick ups to wall and hold for 3 seconds, Inverted push-ups, push-ups

Cool Down

Coach’s choice!

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