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Friday 200626

25
Jun

Friday 200626

CrossFit Rectify – CrossFit

Movement standards:

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

Lunge: https://youtu.be/L8fvypPrzzs

Groiner: https://youtu.be/X1LV2LhVOOY

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

Russian KB Swings: https://youtu.be/RU88iqRVunk

Tuck-up: https://youtu.be/obVuc0wZoss

Warm-up

Warm-up (No Measure)

2 Rounds

15 Air Squats

20 Lunges

10 Groiners
10min

Strength

Front Squat (5 X 8) (8 reps)

Front Squat

5 X 8 (60 – 65% of 1RM)

Faster up than down tempo
add 10lbs from last week

15 – 20min to complete

Metcon

Metcon (Time)

For Time:

24 Front Squat (95/65)

12 Russian KB Swings (50/35)

18 Front Squat (95/65)

18 Russian KB Swings (50/35)

12 Front Squat (95/65)

24 Russian KB Swings (50/35)
GOAL: 7 – 10min

Time Cap: 13min

Accessory Work

Tuck-ups (3 sets) (15 reps)

Tuck-ups

3 X 15

Begin in hollow position and return to hollow after each tuck-up.
5min to complete

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