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3
Jun

Thursday 200604

CrossFit Rectify – CrossFit

Movement standards:

Air Squat: https://youtu.be/rMvwVtlqjTE

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

Burpee: https://youtu.be/auBLPXO8Fww

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

Romanin Deadlift: https://youtu.be/iiStbsdh4s0

Db Glute Bridge: https://youtu.be/HWVNBH9l_3k

Thruster: https://youtu.be/L219ltL15zk

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

Warm-up

Warm-up (No Measure)

2 Rounds

10 Air Squats

10 Banded Good Mornings

5 Burpees
10min

Strength

Front Squat (8 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.
25min to complete all 3 movements

add 10 lbs from last week

Romanian Deadlift (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 10lbs from last week

DB Glute Bridge (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)

6 – 9 – 12 – 9 – 6

Thrusters (75/55)

Burpees

Wall Balls (20/14) (10ft/9ft)

1/2 the class starts on Thrusters and 1/2 on Wall balls
GOAL: 10 – 12min

Time cap: 15min

The goal is to finish the WOD within 10 – 12 minutes. Choose your scale appropriately to be able to do this. If it is too light you will finish too fast and too heavy you will finish too slow.

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