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Monday 200615

14
Jun

Monday 200615

CrossFit Rectify – CrossFit

Movement standards:

Side Step Squat: https://youtu.be/n8YF0Tu-x-U

Groiner: https://youtu.be/ZIbpWbE24kM

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

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

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

Russian KB Swing: https://youtu.be/RU88iqRVunk

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

Single Under: https://youtu.be/ab9KnY3o5co

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

Warm-up

Warm-up (No Measure)

2 Rounds

20 Side Step Squats (10 each way)

15 Groiners (L + R = 1)

10 Glute Bridges

5 Air Squats
10min

Strength

Back Squat – 20 rep (20 reps)

Build to heavy/tough 3 rep for the day, doesn’t have to be a PR. This is just to prime the body using post-activation potentiation. Then perform 1 set for 20 reps. This should NOT be easy. By rep 14 – 15 you should be wondering if you will get to finish rep 20.
Use 60 – 65% of your best 1RM

20min to complete

Metcon

Metcon (Time)

4 Rounds For Time:

15 Russian KB Swings (50/35)

30/60 Double Unders/Single Unders

15 KB Goblet Squats (50/35)

30/60 Double Unders/Single Unders
GOAL: 9 – 12min

Time Cap: 15min

Accessory Work

Russian Twists (50 Reps)

50 reps (25 each way)

Grab a challenging weight using either a plate, med ball or slam ball.
5min to complete

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