CrossFit Rectify – CrossFit
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
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!
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!