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Saturday 200620

19
Jun

Saturday 200620

CrossFit Rectify – CrossFit

Movement standards:

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

Jumping Jack: https://youtu.be/wxfa0HVPYBY

Mechanical Bear Crawl: https://youtu.be/RzLe4b6d80w

Push-up Hold: https://youtu.be/6uqI7pAmdy8

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

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

15 Banded Good Mornings

20 Jumping Jacks
10min

Strength

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

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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