6
Feb
Friday 200207
CrossFit Rectify – CrossFit
Movement standards:
Glute Bridge: https://youtu.be/Jv6_ak2_hLI
PVC Good Mornings: https://youtu.be/IzUDGPwtj8A
Air Squat: https://youtu.be/rMvwVtlqjTE
Lunges: https://youtu.be/L8fvypPrzzs
Romanian Deadlift: https://youtu.be/GZAKFRNtxLY
Power Clean: https://youtu.be/0aP3tgKZcHQ
Warm-up
Warm-up (No Measure)
2 Rounds
15 Glute Bridges
15 PVC Good Mornings
10 Air Squats
20 Lunges
10min – Remainder of time stretching
Strength
Romanian Deadlift – Wendler Warm-up (5 – 5 – 5)
Warm-up sets: 40%, 50%, 60%
Total time for warm-up and work sets is 20min
Romanian Deadlift – Wendler Week 1 (5 – 5 – 5+)
Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)
Metcon
Metcon (Time)
10 Rounds for Time:
10 Power Cleans (95/65)
15 Push-ups
20min time cap
Accessory Work
TABATA: Core – Russian Twists (:20 Secs of work/:10 Secs of rest)
Russian Twists
Hold a challenging plate in your hands (10# – 45#)
4min to complete