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Friday 200306

5
Mar

Friday 200306

CrossFit Rectify – CrossFit

Movement standards:

Air Squats: https://youtu.be/rMvwVtlqjTE

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

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

Front Squat: https://youtu.be/uYumuL_G_V0

KB Goblet Squat: https://youtu.be/1FucOlSntPo

Plate Ground-to-Overhead: https://youtu.be/5UYsF9jnmDM

Farmers Carry: https://youtu.be/p5MNNosenJc

Warm-up

Warm-up (No Measure)

2 Rounds

20 Air Squats

15 Banded Good Mornings

10 Box Step-ups
10min – Remainder of time stretching

Strength

Front Squats – Wendler Warm-up (5 – 5 – 5)

Warm-up sets: 40%, 50%, 60%

Total time for warm-up and work sets is 20min

Front Squats – Wendler Week 1 (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)
As a guide, your Front Squat should be around 85% of your Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 KB Goblet Squats (35/25)

30 Plate Ground-to-Overhead (45/35)
12min to complete

Accessory Work

Grip: Farmers Carry (200m)

200m Farmers Carry (50/35)

Both hands
5min to complete

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