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Monday 200706

5
Jul

Monday 200706

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

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

DB Thruster: https://youtu.be/u3wKkZjE8QM

Reverse DB Lunge: https://youtu.be/c1OSIZu_2AI

Med Ball Sit-up: https://youtu.be/C9_8L54IS8Y

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

15 – 20 min to complete

Last week in this cycle, make it count!

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 Toe to Bar

8 DB Thrusters (35/25)

12 Reverse DB Lunges (35/25)
GOAL: 5 – 8 rounds

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

8 Toe to Bar

8 DB Thrusters (35/25)

12 Reverse DB Lunges (35/25)
GOAL: 5 – 8 rounds

12min to complete

Metcon

Accessory Work

Med Ball Sit-ups (50 reps)

Med Ball Sit-ups

50 reps

Choose a challenging weight that allows 15 – 20 reps unbroken to start.
5min to complete

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