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

190429

28
Apr

190429

CrossFit Rectify – CrossFit

Warm-up

400 M Run or Row or 20 Cal on bike

4 Minute AMRAP:

5 Push-ups

5 V-ups

5 Air squats

:20 second plank hold

Stretch:

Shoulders

Lats

Back

Bench or Floor Press

20 Minutes:

Bench Press or Floor Press

Use a barbell or dumbbells

1×20-40%

1×15-50%

1×8, 1×6, 1×4, 2×2 (last set should be close to 1RM)

1×20-50%

Metcon (Time)

Partner WORK! Yay!

One partner working at a time-

Each partner must complete the full round before the next partner begins their round.

6 Rounds (3 rounds each):

10 Barbell Thrusters

10 Barbell burpees (lateral)

Rest 3 minutes

6 Rounds (3 rounds each):

10 Strict press

10 Back rack lunges alternating legs

Rx-65/95

Scale weight and movements accordingly.
Dumbbells may be substituted for barbell movements.

RX for DB weight: 25/35, Front rack lunges, this will be more challenging for the shoulders as the weight requires more control. Go lighter if needed!

Cool Down

Coach’s choice!

Leave a Reply