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Monday 200727

26
Jul

Monday 200727

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

Thruster: https://youtu.be/L219ltL15zk

Hand Releae Push-up: https://youtu.be/kHtt49_Pljw

Wall Ball: https://youtu.be/EqjGKsiIMCE

Superman: https://youtu.be/gCNx4X2TScA

Warm-up

Warm-up (No Measure)

2 Rounds

20 Side Step Squats

10 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
ADD 10lbs from last week

15 – 20min to complete

Metcon

Metcon (Time)

5 RFT (Rounds For Time):

9 Thrusters (85/60)

15 Hand Release Push-ups

9 Wall Balls (20# @ 10ft/14# @ 9ft)
GOAL: 9 – 12min

Time Cap: 15min

Accessory Work

Supermans – 3 X 15 (15 reps)

Supermans

3 sets

1sec hold at the top
5min to complete

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