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Friday 200313

12
Mar

Friday 200313

CrossFit Rectify – CrossFit

Movement standards:

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

Glute Bridge: https://youtu.be/Jv6_ak2_hLI

Burpees: https://youtu.be/auBLPXO8Fww

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

Lateral Burpees Over Bar: https://youtu.be/j3b-aDjD5oE

Warm-up

Warm-up (No Measure)

2 Rounds

20 Air Squats

10 Glute Bridges

5 Burpees
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 2 (3 – 3 – 3+)

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

Metcon

Metcon (Time)

10 – 20 – 30

Front Squat (115/85)

Lateral Burpee Over Bar
14min time cap

Accessory Work

Grip: Plate Pinch Walk (100m)

100m Plate Pinch Walk

1 plate (15# – 45#), one arm at a time, walk out 50m and then change hands coming back
5min to complete

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