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Monday 200629

28
Jun

Monday 200629

CrossFit Rectify – CrossFit

Movement satnadrds:

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

Deadlift: https://youtu.be/1ZXobu7JvvE

Front Squat: https://youtu.be/uYumuL_G_V0

Thruster: https://youtu.be/L219ltL15zk

Single leg V-up: https://youtu.be/RA9nGJVwtJ4

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 rep)

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

15 – 20min to complete

Metcon

Metcon (Time)

12min AMRAP

9 Deadlifts (95/65)

6 Front Squats (95/65)

3 Thrusters (95/65)
GOAL: 9 – 12 rounds

Accessory Work

Single Leg V-up (50 reps)

Single Leg V-up

50reps

Try and hold hollow position instead of letting hands and feet drop to the floor.
5min to complete

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