Call Us: (713) 898-3688‬ | Email Us | Member Login

Monday 200720

19
Jul

Monday 200720

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

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

Box Jump: https://youtu.be/NBY9-kTuHEk

KB SDHP: https://youtu.be/A02TcrnG3Jc

Hollow Rock: https://youtu.be/p7j02V1fIzU

Arch Rock: https://youtu.be/F0l-p4bHJtE

Warm-up

Warm-up (No Measure)

200m Run

-then-

20 Side Step Squats (10 each way)

15 Groiners

10 Glute Bridges

5 Air Squats
10min

Strength

Back Squats 5×5 (5 reps)

5×5 Back squats

70-80% of 1 RM

Rest at least 2 min between lifts
15 – 20min to complete

Metcon

Metcon (3 Rounds for reps)

4min AMRAP X 3 (1min rest between AMRAPs)

9 KB Goblet Squats (50/35)

3 Box Jumps (24″/20″)

7 KB SDHP (50/35)
GOAL: 4 rounds min/AMRAP

14min to complete

Accessory Work

Hollow Rocks/Arch Rocks – Superset (10 reps for each movement)

Hollow Rocks/Arch Rocks

3 sets – superset

Perform prescribed number of hollow rock reps and then immediately move into arch rocks for prescribed number of reps. Brief rest between sets.
5min to complete

Leave a Reply