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Monday 200518

17
May

Monday 200518

CrossFit Rectify – CrossFit

Movement standards:

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

Box Step-up: https://youtu.be/5qjqDHOUh-A

Lunge: https://youtu.be/L8fvypPrzzs

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

Back Rack Barbell Reverse Lunge: https://youtu.be/uSg4ujukkGc

Back Rack Barbell Box Step-up: https://youtu.be/W1JZ7jamtII

Power Clean: https://youtu.be/KwYJTpQ_x5A

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

Box Jump: https://youtu.be/NBY9-kTuHEk

Warm-up

Warm-up (No Measure)

2 Rounds

15 Air Squats

20 Box Step-ups

20 Lunges
10min – Remainder of time stretching

Strength

Back Squat (8 – 10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
25min to complete for all 3 movements, each movement should start with a couple lighter warm-up sets.

Back Rack Barbell Reverse Lunge (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
25min to complete for all 3 movements, each movement should start with a couple lighter warm-up sets.

Back Rack Barbell Box Step-up (12 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
25min to complete for all 3 movements, each movement should start with a couple lighter warm-up sets.

Metcon

Metcon (Time)

3 Rounds For Time:

21 Power Cleans (95/65)

15 Push-ups

9 Box Jumps (24/20)
12min time cap

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