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Friday 200710

9
Jul

Friday 200710

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

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

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

Push-up Plank: https://youtu.be/2kEnT-CdXyE

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Air Squats

10 Lunges

10 Groiners

10 Russian KB Swings (light weight, focus on hip extension)
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

Last week in this cycle, make it count!

Metcon

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3

KB Goblet Squat (35/25)

Russian KB Swing (35/25)
GOAL: 7 – 10min

Time Cap: 13min

Accessory Work

Push-up Plank – Reverse TABATA (:10sec work/:20sec rest)

Reverse TABATA

Push-up Planks

8 rounds of :10sec work/:20sec rest
4min to complete

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