190523
CrossFit Rectify – CrossFit
Warm-up
Runners stretch
Couch stretch
High knees
Butt kicks
Pigeon stretch
Roll/mash
Warm-up for an intense sprint
400m Run (Time)
Max Effort 400m Run
***2 ATTEMPTS for the 400M Sprint
I’d suggest warming up at 40-50% on a 400M run. Pace should be leisurely. Then continue running the next 200M at 60-70% effort, then 200M at 70-80%.
Think: At what point should I empty the tank on the 400M sprint? 200M mark? 300M mark?
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
DO NOT ATTEMPT THIS WORKOUT IF YOU PLAN ON DOING MURPH ON SATURDAY!!!!
There is no time on this workout, BUT there is a 40 Minute cut-off.
Work smart. Scale weight as needed. Don’t tear your hands.
Floor press with DB is a great substitute for bench press if you have shoulder issues with benching a barbell, or you prefer the DBs.
Start lighter and work to a heavy bench if you aren’t sure of your bench strength! It’s ok to change up the weight. Challenge yourself AND have fun!
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Folks doing MURPH Saturday will do “Annie” in place of today’s workout. OR go SUPER light on “Lynne” and scale back your effort on the pull-ups.
Have fun, and work smart!
Cool Down
Coach’s choice!