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Friday 200807

6
Aug

Friday 200807

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

Walking Lunge: https://youtu.be/L8fvypPrzzs

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

Superman: https://youtu.be/gCNx4X2TScA

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
ADD 10lbs from last week

15 – 20min to complete

Metcon

Metcon (Time)

3 RFT (Rounds For Time):

100 Walking Lunges

25 Push-ups
GOAL: 12 – 14min

Time Cap: 17min

Accessory Work

Supermans – 3 X 15 (15 reps)

Supermans

3 sets

1sec hold at the top
5min to complete

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