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Monday 200601

31
May

Monday 200601

CrossFit Rectify – CrossFit

Movement standards:

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

Glute Bridge: https://youtu.be/wMEoGwkk650

Groiners: https://youtu.be/ZIbpWbE24kM

Jumping Air Squat: https://youtu.be/0rGu3B8BDXk

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

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

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

Toes-to-Bar: https://youtu.be/6dHvTlsMvNY

Squat Clean: https://youtu.be/Ty14ogq_Vok

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

Side Plank: https://youtu.be/IkMmABQ9SkM

Warm-up

Warm-up (No Measure)

2 Rounds

15 Air Squats

10 Glute Bridges

10 Groiners

5 Jumping Air Squats
10min

Strength

Back Squat (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 finsh all 3 movements

add 5 – 10 lbs from last week

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.
add 5 – 10 lbs from last week

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.
add 5 – 10 lbs from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

9 Toes-to-Bar

15 Squat Cleans (115/80)

21 Push-ups
15min to complete

Accessory Work

Side Plank (:20sec work/:10 sec rest)

Tabata

Side Plank

Alternate each side every work period
4min to complete

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