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Monday 200302

1
Mar

Monday 200302

CrossFit Rectify – CrossFit

Movement standards:

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

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

Lunges: https://youtu.be/DlhojghkaQ0

SIngle Leg GLute Bridge: https://youtu.be/3NXv0Nany-Q

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

Overhead Squat: https://youtu.be/pn8mqlG0nkE

Lateral Burpee Over Bar: https://youtu.be/H6N_xZpDXJM

Power Snatch: https://youtu.be/TL8SMp7RdXQ

Barbell Holds: https://youtu.be/EadmSaAGjKk

Warm-up

Warm-up (No Measure)

2 Rounds

10 Air Squats

10 Glute Bridges

20 Lunges

20 Single Leg Glute Bridges
10min – Remainder of time stretching

Strength

Back Squat – Wendler Warm-up (5 – 5 – 5)

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

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

Back Squat – Wendler Week 1 (5 – 5 – 5+)

Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)
Increase your best 1RM from previous cycle by 10# and calcualte percentages from that number

Metcon

Metcon (Time)

3 – 6 – 9 – 12 – 9 – 6 – 3

Overhead Squat (75/55)

Lateral Burpees Over Bar

Power Snatch (75/55)
20min time cap

Accessory Work

Grip: Barbell Holds (:20sec)

5min EMOM

:20sec Barbell Holds

Add 2X – 3X weight used in the metcon to the bar. Hold bar in a double overhand grip.
5min to complete

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