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Monday 200803

2
Aug

Monday 200803

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

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

Deadbug: https://youtu.be/uIRrvdAtSeM

Warm-up

Warm-up (No Measure)

2 Rounds

20 Side Step Squats

10 Groiners

10 Glute Bridges

5 Air Squats
10min

Strength

5×5 Back Squat (5 rep)

Work to a heavy 5 rep back squat for the day
ADD 10lbs from last week

15 – 20min to complete

Metcon

Metcon (Time)

4 RFT (Rounds For Time):

400m Run

15 Front Squats (95/65)
GOAL: 12 – 15min

TIme Cap: 18min

Accessory Work

Deadbug – 3 sets (12 reps)

Deadbugs

3 sets

Move slow and controlled. Make sure lower back stays in contact with the ground. As soon as your lower back starts to arch, end the range of motion at that point.
5min to complete

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