CrossFit Rectify – CrossFit

Movement standards:

Banded Good Morning: https://youtu.be/CTRaCzE8pWU

Glute Bridge: https://youtu.be/wMEoGwkk650

Banded Deadlift: https://youtu.be/obM6SBVa-MU

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

Bent Over BB Row: https://youtu.be/URrL1QF9QNw

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

Warm-up

Warm-up (No Measure)

2 Rounds

10 Banded Good Mornings

10 Glute Bridges

10 Banded Deadlifts
10min

Strength

Deadlift (8 reps)

5 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
20min to complete both movements

add 5 – 10 lbs from last week

Bent Over Barbell Row (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
add 5 – 10 lbs from last week

Metcon

Metcon (Time)

10min AMRAP

9 Deadlifts (135/95)

5 Box Jumps (24/20)
10min to complete

GOAL: min 10 rounds