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Monday 200309

8
Mar

Monday 200309

CrossFit Rectify – CrossFit

Movement standards:

Lunges: https://youtu.be/L8fvypPrzzs

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

Glute Bridges: https://youtu.be/Jv6_ak2_hLI

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

Single-arm KB Front Rack Lunges: https://youtu.be/3LdgCetmeFg

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

Single-arm KB Front Rack Squats: https://youtu.be/Wqg4NY5XAkU

Abmat Sit-ups: https://youtu.be/VIZX2Ru9qU8

Strict Pull-ups: https://youtu.be/HRV5YKKaeVw

SIngle-arm KB Holds:

Warm-up

Warm-up (No Measure)

2 Rounds

20 Lunges

15 Air Squats

20 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 2 (3 – 3 – 3+)

Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)

Metcon

Metcon (Time)

2 Rounds for Time:

20 Single-arm KB Front Rack Lunge (L) (35/25)

15 Push-ups

10 Single-arm KB Front Rack Squat (L) (35/25)

15 Abmat Sit-ups

20 Single-arm KB Front Rack Lunge (R) (35/25)

15 Strict Pull-ups

10 Single-arm KB Front Rack Squat (R) (35/25)
18min time cap

Accessory Work

Grip: Single-arm KB Holds (:20sec)

5min EMOM

:20sec work (L)

:20sec work (R)

Use a heavier KB than you used in the metcon
5min to complete

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