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Friday 200724

23
Jul

Friday 200724

CrossFit Rectify – CrossFit

Movement standards:

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

Glute Bridge: https://youtu.be/wMEoGwkk650

Jumping Air Squat: https://youtu.be/0rGu3B8BDXk

Groiner: https://youtu.be/X1LV2LhVOOY

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

Deadlift: https://youtu.be/1ZXobu7JvvE

DB Front Squat:https://youtu.be/B86Zj72LwzA

Lunge: https://youtu.be/L8fvypPrzzs

Plank Shoulder Tap: https://youtu.be/I24bJj-481Y

Warm-up

Warm-up (No Measure)

2 Rounds

10 Air Squats

10 Glute Bridges

10 Jumping Air Squats

10 Groiners
10min

Strength

Front Squat – 5 X 5 (5 reps)

Front Squat

75 – 80% of 1RM

Rest at least 2min between sets
15 – 20min to complete

Metcon

Metcon (No Measure)

18min ALT EMOM

Min 1: 10 Deadlifts (155/105)

Min 2: 8 DB Front Squat (35/25)

Min 3: 20 Lunges
18min to complete

Accessory Work

Push-up Shoulder Taps (50 reps)

Push-up Shoulder Taps

50 reps
1sec pause at tap

5min to complete

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