CrossFit Rectify – CrossFit
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
Warm-up (No Measure)
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)
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.
21 Deadlift (185/135)
18 Deadlift (185/135)
15 Deadlift (185/135)
12 Deadlift (185/135)
GOAL: 14 – 17min
Time Cap: 20min