Thursday 200206
CrossFit Rectify – CrossFit
Attention members: Thursday classes for February will be at 5:45 pm and 6:45 pm!
Movement standards:
Ring rows: https://youtu.be/sEAOZc77wk8
Russian Kettlebell Swings: https://youtu.be/RU88iqRVunk
KB Goblet Squat: https://youtu.be/1FucOlSntPo
Pendlay Row: https://youtu.be/O9v7sb3JAPk
Strict Pull-ups: https://youtu.be/HRV5YKKaeVw
Dead Bugs: https://youtu.be/bnUCeMM-j-A
Warm-up
Warm-up (No Measure)
3 Rounds
10 Ring Rows
10 Russian Kettlebell Swings (light weight)
10 Kettlebell Goblet Squats (same weight)
10min – Remainder of time stretching
Strength
Pendlay Row – Wendler Warm-up (5 – 5 – 5)
Warm-up sets: 40%, 50%, 60%
Total time for warm-up and work sets is 20min
Pendlay Row – Wendler Week 1 (5 – 5 – 5+)
Work sets: 65%, 75%, 85% (go for max reps on last set; goal of 7-8 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 cycles of 3min AMRAP:
3 Strict Pull-ups
6 Russian Kettlebell Swings (50/35)
9 Kettlebell Goblet Squats (50/35)
Rest 1min between cycles
19min to complete
Accessory Work
TABATA: Core – Dead bugs (:20 Secs of work/:10 Secs of rest)
Dead bugs
4min to complete