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Friday 200731

30
Jul

Friday 200731

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

Pull-up: https://youtu.be/HRV5YKKaeVw (strict)
: https://youtu.be/lzRo-4pq_AY (kipping)
: https://youtu.be/W7X-uoHpa4c (banded)

Ring Row: https://youtu.be/sEAOZc77wk8

Wall Ball: https://youtu.be/EqjGKsiIMCE

Push-up: https://youtu.be/0pkjOk0EiAk

Box Jump: https://youtu.be/NBY9-kTuHEk

Hanging Knee Raise: https://youtu.be/bGg1ae66t6A

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 rep)

Front Squat

75 – 80% of 1RM

Rest at least 2min between sets
ADD 10lbs from last week

15 – 20min to complete

Metcon

Metcon (3 Rounds for reps)

3 Rounds of:

Front Squat (95/65)

Pull-ups/Ring Rows

Wall Balls (20# @ 10ft/14# @ 9ft)

Push-ups

Box Jumps (24/20)

1min per station

1min rest between rounds

‘Fight Gone Bad’ style

Score each round by total number of reps
17min to complete

Accessory Work

Hanging Knee Raise (50 reps)

Hanging Knee Raise

Stay controlled and make sure knees rise above hip crease
5min to complete

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