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Saturday 200627

26
Jun

Saturday 200627

CrossFit Rectify – CrossFit

Movement standards:

Half Kneeling KB Windmill: https://youtu.be/wjYNzITBDqg

PVC Pass Through: https://youtu.be/fN84_sH7sAM

Box Dip: https://youtu.be/Yn4T1WnIFuI

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

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

Push-up: https://youtu.be/0pkjOk0EiAk

Elevated push-up: https://youtu.be/oVYYxt50jm4

Walking Lunge: https://youtu.be/L8fvypPrzzs

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

20 Half Kneeling Windmills (10/side)

15 PVC Pass Through’s
10min

Strength

Box Dips (ALL) (10reps)

Box Dips

3 X 10reps

These are to focus on building stronger triceps. The 10 reps should be challenging and 1 – 2 reps shy of failure.

If you need to scale, place your feet flat on the floor or lower the box height. If you need to go heavier, add a plate to your lap.

Keep elbows pointed straight back to keep the focus on the triceps.
10 – 15min to complete both skills

Push-up Hold (Accumulate 2min/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.
If able to do this last week at RX, then add :30sec. If not, then work on holding in a lower position than last week.

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Scale for push-ups are elevated push-ups. Set a box or bar in the rack for appropriate height.

GOAL: 24 – 27min (faster if you can)

Time Cap: 30min

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