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Monday 200316

15
Mar

Monday 200316

CrossFit Rectify – CrossFit

Movement standards:

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

Single Under: https://youtu.be/hCuXYrTOMxI

Glute Bridge: https://youtu.be/MwNP1Ure28Q

PVC Pass Thru: https://youtu.be/fN84_sH7sAM

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

Double Under: https://youtu.be/82jNjDS19lg

KB Goblet Squat: https://youtu.be/1FucOlSntPo

KB SDHP: https://youtu.be/A02TcrnG3Jc

KB Single-arm Russian Swing: https://youtu.be/kneGICiz30g

Warm-up

Warm-up (No Measure)

2 Rounds

10 Air Squats

20 Single Unders

10 Glute Bridges

20 PVC Pass Thru’s
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 3 (5 – 3 – 1+)

Work sets: 75%, 85% ,95% (go for max reps on last set; goal of 2-3 reps)

Metcon

Metcon (Time)

2 Rounds for Time:

20 Double Unders

20 KB Goblet Squat (50/35)

30 Double Unders

30 KB SDHP (50/35)

40 Double Unders

40 KB Single-arm Russian Swings (50/35)
15min time cap

Accessory Work

Grip: Rope Holds (:15sec)

5min EMOM

:15sec Rope Holds

Grab rope with a hand-over-hand grip and lift feet
5min to complete

Grip: Rope Holds (:15sec)

5min EMOM

:15sec Rope Holds

Grab rope with a hand-over-hand grip and lift feet
5min to complete

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