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Thursday 200213

12
Feb

Thursday 200213

CrossFit Rectify – CrossFit

Movement standards:

Pendlay Row: https://youtu.be/O9v7sb3JAPk

Row: https://youtu.be/fxfhQMbATCw

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

Abmat Sit-up: https://youtu.be/VIZX2Ru9qU8

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

Pull-up: https://youtu.be/HRV5YKKaeVw (strict)
: https://youtu.be/lzRo-4pq_AY (kipping)
: https://youtu.be/OenVG15QMj8 (butterfly)

Alternating V-ups: https://youtu.be/8WaDzRANv94

Warm-up

Warm-up (No Measure)

Med Ball Warm-up:

10 Granny Pass

10 Squat Toss

10 Chest pass

10 Side Toss (5 per side)

5 Burpee Squat Toss (no push-up)
10 min – 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

Pendaly Row – Wendler Week 2 (3 – 3 – 3+)

Work sets: 70%, 80% ,90% (go for max reps on last set; goal of 5-6 reps)

Metcon

CrossFit Baseline (Time)

For Time:

500m Row

40 Air Squats

30 Abmat Sit-ups

20 Push-ups

10 Pull-ups
10min time cap

Send out groups every 3min if needed to accomodate rowers. Everyone starts from the top.

Accessory Work

Core: EMOM (10/leg)

5min EMOM

Single-leg alternating V-ups

10/each leg
5min to complete

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