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Thursday 200521

20
May

Thursday 200521

CrossFit Rectify – CrossFit

Movement standards:

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

Glute Bridge: https://youtu.be/wMEoGwkk650

Banded Good Morning: https://youtu.be/CTRaCzE8pWU

Front Squat: https://youtu.be/uYumuL_G_V0

Romanian Deadlift: https://youtu.be/iiStbsdh4s0

DB Glute Bridge: https://youtu.be/PSMW7iSi2BU

Thruster: https://youtu.be/L219ltL15zk

Push Jerk: https://youtu.be/VrHNJXoSyXw

Warm-up

Warm-up (No Measure)

2 Rounds

10 Air Squats

10 Glute Bridges

10 Banded Good Mornings
10min – Remainder of time stretching

Strength

Front Squat (8 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.
25min to complete for all 3 movements, each movement should start with a couple lighter warm-up sets.

Romanian Deadlift (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.

DB Glute Bridge (10 reps)

3 sets

Sets should NOT be to failure. They should be challenging, but 1-2 reps short of failure. This is more for building muscle (hypertrophy), not absolute strength.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

9 Front Squats (65/45)

6 Thrusters (65/45)

9 Push Jerk (65/45)
10min to complete

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