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Monday 200203

2
Feb

Monday 200203

CrossFit Rectify – CrossFit

Movement standards:

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

Lunge: https://youtu.be/L8fvypPrzzs

Banded Good Morning: https://youtu.be/53VJa051bg0

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

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

Wall Ball Bearhug Lunge: https://youtu.be/MdoD3N7kEew

Hollow Progressions: https://youtu.be/WRHcG59yN2Q

Warm-up

Warm-up (No Measure)

2 Rounds

30 Air Squats

20 Lunges

10 Banded Good Mornings
10 min – Remainder of time stretching

Strength

Back Squat (5 – 5 – 5)

Warm-up sets: 40%, 50%, 60%

Total time for warm-up, work and back-off sets is 20min

Back Squat (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)

Back Squat (10)

Back-off set: 50%

Metcon

Metcon (Time)

Buy-in: 200m Run

-then-

10 – 8 – 6 – 4 – 6 – 8 – 10

Wall balls (20@10ft/14@9ft)

Air Squats

Wall ball Bearhug Lunge (20/14)

-then-

Buy-out: 200m Run
15min time cap

Hold Wall ball during lunges against the chest

Accessory Work

TABATA: Core

:20 Seconds of work/:10 Seconds of rest

Plank Push-ups

4min to complete

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