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Saturday 200620


Saturday 200620

CrossFit Rectify – CrossFit

Movement standards:

Banded Good Morning:

Jumping Jack:

Mechanical Bear Crawl:

Push-up Hold:



Warm-up (No Measure)

2 Rounds

200m Run

15 Banded Good Mornings

20 Jumping Jacks


Mechanical Bear Crawl (20ft)

Mechanical Bear Crawl

5 X 20ft

We are developing core strength and stability with these and also to teach maintaining tension during the movement.

You should never lose tension during a push-up!

Opposite limbs should move together (left arm & right leg). Keep the back as flat as possible and stay slow and controlled. This is not a race! There shouldn’t be any swaying up or down or side to side.
Everyone will be doing these as tension is beneficial if you are working on your first push-up or if you can do 20.

Push-up Hold (Accumulate 2/3min)

Push-up Hold

Accumulate 2min (if working on 1st push-up)/3min (if you have minimum 4 – 5 push-ups)

Ideal position is to hold @ 2 inches from the ground. Try not to be any higher than halfway.
Everyone will be doing these as these build strength in the shoulders, chest and triceps. All muscles used in the push-up.


Metcon (Time)

For Time:

21 Deadlift (185/135)

400m Run

18 Deadlift (185/135)

400m Run

15 Deadlift (185/135)

400m Run

12 Deadlift (185/135)

400m Run
GOAL: 14 – 17min

Time Cap: 20min

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