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Friday 200214

13
Feb

Friday 200214

CrossFit Rectify – CrossFit

Movement standards:

Banded Good Morning: https://youtu.be/CTRaCzE8pWU

Box Step-up: https://youtu.be/5qjqDHOUh-A

Kettlebell Sumo Deadlift High-pull: https://youtu.be/A02TcrnG3Jc

Romanian Deadlift: https://youtu.be/GZAKFRNtxLY

Wall Ball: https://youtu.be/EqjGKsiIMCE

Sumo Deadlift High Pull: https://youtu.be/gh55vVlwlQg

Box Jump: https://youtu.be/NBY9-kTuHEk

Push Press: https://youtu.be/iaBVSJm78ko

Row: https://youtu.be/fxfhQMbATCw

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Banded Good Mornings

10 Box Step-ups

5 Kettlebell Sumo Deadlift High Pull
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 2 (3 – 3 – 3+)

Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds:

1 min at each station

Wall Ball (20@10ft/14@9ft)

Sumo Deadlift High Pull (75/55)

Box Jump (20/20)

Push Press (75/55)

Row Calorie

1min Rest

Rotate immediately to the next station every minute, the clock does not stop or reset between stations
17min to complete

Accessory Work

Core: Abmat Sit-ups (15)

5min EMOM

15 Abmat Sit-ups

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