CrossFit Rectify – CrossFit
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
Elevated push-up: https://youtu.be/oVYYxt50jm4
Walking Lunge: https://youtu.be/L8fvypPrzzs
Warm-up (No Measure)
20 Half Kneeling Windmills (10/side)
15 PVC Pass Through’s
Box Dips (ALL) (10reps)
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)
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.
6 Rounds for time of:
24 Walking Lunge Steps
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