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Monday 200608

7
Jun

Monday 200608

CrossFit Rectify – CrossFit

Movement standards:

Groiner: https://youtu.be/ZIbpWbE24kM

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

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

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

SDHP: https://youtu.be/gh55vVlwlQg

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

Thruster: https://youtu.be/L219ltL15zk

Plank: https://youtu.be/5fFyeXOaZgg

Warm-up

Warm-up (No Measure)

2 Rounds

10 Groaners

15 Glute Bridges

10 Air Squats
10min

Strength

Back Squat – Wendler Deload Week 4 (10 reps)

Work sets: 50% (use best 1RM from the cycle)

5 X 10

Tempo 2 second eccentric
We are deloading from the last few weeks. Weight should be light-medium. The reps should be smooth and controlled focusing on form and controlling the descent.

Metcon

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

10 SDHP (65/45)

15 Abmat Sit-ups

10 Thrusters (65/45)
25min to complete

GOAL: 8 – 10 rounds

Accessory Work

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

TABTATA

Plank Hold

8 rounds: :20sec work/:10sec rest
4min to complete

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