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Friday 200703

2
Jul

Friday 200703

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

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

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

Uneven KB Carry/Overhead Carry: https://youtu.be/xKXvEmHJ5T0

Warm-up

Warm-up (No Measure)

200m Run

-then-

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.

15min to complete

Metcon

Metcon (Time)

FT (For Time):

10 Front Squats (95/65)

20 Push Press (96/65)

30 Back Squats (95/65)

20 Push Press (95/65)

10 Front Squats (95/65)
GOAL: 9 – 11min

Time Cap: 14min

Accessory Work

Uneven KB Carry/Overhead Carry (200m)

Uneven KB Carry/Overhead Carry

200m

Switch arms at 100m. Keep a braced core with minimal back extension. If overhead mobility is restrictive, use a waiter’s carry position.
5min to complete

Carry weight should be heavier than the overhead/waiter carry weight.

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