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Monday 200622

21
Jun

Monday 200622

CrossFit Rectify – CrossFit

Movement standards:

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

Groiner: https://youtu.be/X1LV2LhVOOY

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

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

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

Alternate DB Power Snatch: https://youtu.be/3mlhF3dptAo

WallBall: https://youtu.be/EqjGKsiIMCE

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

Warm-up

Warm-up (No Measure)

2 Rounds

20 Side Step Squats

15 Groiners

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.
Add 10lbs from last week on set of 20

15 – 20min to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

18 Alt DB Snatch (40/25)

12 Wall Balls (20# @ 10ft/14# @ 9ft)

10 Air Squats
GOAL: 6 – 8 rounds

Accessory Work

Plank (3min)

Plank

Accumulate 3min
5min to complete

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